Fencing

17:30

Foil Club

Warm up

Lesson

Bouts 5

Easy Kettlebell Conditioning

19:00 Home

Warm up

10 rounds of 

KB Swings 15

GS 1

Stretch

Easy Kettlebell Strength

16:30 Home

Warm up

Superset 1

DB RDL 3x5

KB BSS 3x5

Superset 2

Pullup 3x5

KB Press 3x5

Stretch

Fencing

19:45 Epee Club

Warm up

Bouts 5

Easy Kettlebell Conditioning

19:00 Home

Warm up

10 rounds of 

KB Swings 15

GS 1

Stretch

Fencing

17:40 Fencing Club

Warm up

Footwork

Lesson

Bouts 6. 

Easy Kettlebell Strength

19:30 Home

Warm up

Three rounds

Swings 25

GS 10

Press 5

Ab wheel 5

Stretch

Kettlebells - Conditioning

16:30 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Fencing

16:00 Home

Fencing lessons

Fencing

17;30 Fencing Club

Lesson

Bouts 2

Kettlebells - Strength

16:00 Hotel Gym

Warm up

Incline bench Press Press 2x10

Pullups 2x6

Split Squat 2x10

Swings 2x25

Leg extension 2x20

Leg curl 2x12

Stretch

Kettlebells - Conditioning

17:00 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Run

08:00 Hotel

Run 5.1k

Stretch

Kettlebells - Conditioning

17:00 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

A new start

 09:00 Home

Warm up

Incline press 2x10

Pullups 2x5

Romain Split Squats 2x8

KB Swings 2x25

Leg extensions 2x20

Leg Curl 2x10

Stretch

I'm been rather remiss at recording my workout, but this is a restart.

Kettlebells - Strength

19:00 Hotel Gym

Warm up

Bench Press Press 2x8

Pullups 2x6

Split Squat 2x8

Swings 2x25

Stretch

Kettlebells - Strength

18:30 Hotel Gym

Warm up

Bench Press 2x8

Pullups 2x5

Split Squat 2x8

Swings 2x25

Stretch

Kettlebells - Strength

11:30 Home

Warm up

KB Press 2x8

Pullups 2x5

Split Squat 2x8

Swings 2x25

Stretch

Park Run

09:00 Park Run

5 K

Easy pace today.

Fencing

19:30 Epee Club

Warm up

Footwork

Bouts. 

Kettlebells - Conditioning

08:20 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Fencing

18:00 Foil Club

Warm up

Bouts

Lesson

Kettlebells - Strength

11:30 Home

Warm up

KB Press 2x8

Pullups 2x5

Split Squat 2x8

Swings 2x25

Stretch

Fencing

09:00 Fencing Camp

1 mile run

Warm up

Lunge pad

Lesson

Workout and Run

10:00 Hotel

Warm up

10,9...2,1 Pushups

1,2...9,10 Body weight extension

10,9...2,1 Situps

1,2...9,10 Squats

Run 4 K

Stretch

Fencing

 09:00 Fencing Camp

1 mile run

Warm up

Lunge pad

Lesson

Fencing

Epee Club 19:00

Warm up

Footwork

Bouts 6

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 7. 

Kettlebells - Conditioning

08:20 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Kettlebells - Strength

18:30 Home

Warm up

KB Bridge press 3x8

Swings 3x25

Split Squat 3x5

Pullups 3x3

Stretch

Run

08:30 France

Run 4.2k

Kettlebells - Conditioning

13:30 Home

Warm up

Push ups 10,9...2,1

Swings 1,2...9,10

GS 10

Pullups 7

Stretch

Kettlebells - Strength

17:30 Home

Warm up

2 rounds of 

Calf raises 40

Tb raises 40

Seated calf raises 40

Five rounds of

One arm KB Press 3

Goblet Squat 5

Pullups 3

Stretch

Fencing

17:30 Fencing Club

Warm up

Bouts 

Lesson

Kettlebells - Conditioning

08:30 Home

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Fencing

09:30  Epee and Foil Club

Warm up

Foot works

Bouts

Helping at a fencing demonsatation.

Fencing

19:00 Epee and Foil Club

Warm up

Foot works

Bouts

Fencing

17:15  Foil Club

Warm up

Foot works

Bouts

Fencing

19:00 Epee and Foil Club

Warm up

Foot works

Bouts

Kettlebells - Conditioning

13:00 Home

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Fencing

19:00 Foil and Epee Club

Warm up

Bouts 5

Kettlebells - Strength

 08:30 Home

Warm up

2 rounds of 

Calf raises 40

Tb raises 40

Seated calf raises 40

Five rounds of

One arm KB Press 3

Goblet Squat 5

Pullups 3

Stretch

Kettlebells - Conditioning

09:00 Home

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Kettlebells - Strength

08:30 Home

Warm up

2 rounds of 

Calf raises 40

Tb raises 40

Seated calf raises 40

Five rounds of

One arm KB Press 3

Goblet Squat 5

Pullups 3

Stretch

Fencing

19:00 Foil and Epee Club

Warm up

Bouts 6

Against opponents who take over the attack, need to get closer to interrupt their start.

Kettlebells - Conditioning

18:00 Home

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Kettlebells - Strength

09:30 Home

Warm up

2 rounds of 

Calf raises 40

Tb raises 40

Seated calf raises 40

Five rounds of

One arm KB Press 3

Goblet Squat 5

Pullups 3

Stretch

Fencing

19:00 Foil and Epee Club

Warm up

Bouts 5

Fencing

17:15 Foil Club

Warm up

Footwork

Lunge Pad

Bouts 4

Kettlebell - Conditioning

09:00 Home

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Stretch

Kettlebell - Strength

17:30 Home

Warm up

2 rounds of 

Calf raises 40

Tb raises 40

Seated calf raises 40

Five rounds of

One arm KB Press 3

Goblet Squat 5

Pullups 3

Stretch

Kettlebell - Conditioning

16:00 Home

Pushups 10,9...2,1

Swings 1,2...9,10

Simple X Move

09:00 Home

Warm up

Program C: Tonic Recharge

1. One Arm Press - 10 reps light + HFS Both

2. One Arm Row - 10 reps light + HF Rainbow

3. Swing - 30 reps light + BD

4. GSQ - 10 reps light + 6PZ

5. PUP Plank - 1 minute

Pushed for time and feeling under the weather

Fencing

17:30 Foil Club

Warm up

Footwork

Lesson

Bouts 6

Simple X Move

11:00 home

Strength day

warm up 

Press 10,5,10

Row/Pullup 10,5,8

Swings 30,15,30

Squat 10,5,10

Farmer's walk 

Ab wheel 8

stretch between sets

I've decided to simplify the routine by alternating between a strength focused day and a conditioning day.

Classic Conditioning in X Moves

12:10 Home

Warm up

Program C: Tonic Recharge

1. One Arm Press - 10 reps light + HFS Both

2. One Arm Row - 10 reps light + HF Rainbow

3. Swing - 30 reps light + BD

4. GSQ - 10 reps light + 6PZ

5. PUP Plank - 1 minute

Been ill most of week so taking it easy.

Some fencing observations

A good warm up with lots of mobility work makes a huge difference.

Focus on time to touch. Longer setups before each touch.

In epee retreating with an extended arm is a good fallback plan.

Classic Conditioning in X Moves

17:10 Home

Warm up

Program C: Tonic Recharge

1. One Arm Press - 10 reps light + HFS Both

2. One Arm Row - 10 reps light + HF Rainbow

3. Swing - 30 reps light + BD

4. GSQ - 10 reps light + 6PZ

5. PUP Plank - 1 minute

Been ill most of week so taking it easy.

Classic Conditioning in X Moves

19:00 Home

Warm up

Program C: Tonic Recharge

1. One Arm Press - 10 reps light + HFS Both

2. One Arm Row - 10 reps light + HF Rainbow

3. Swing - 30 reps light + BD

4. GSQ - 10 reps light + 6PZ

5. PUP Plank - 1 minute

Fencing Compeition

 12:30 Epee Club

Fencing competition

Tough poules but won after four DEs.

Classic Conditioning in X Moves

18:30 Home

Program B: Cardio Hit Workout 

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Couch stretch 

Fencing

19:00 Foil and Epee Club

Warm up

Footwork

Bouts x 5

Fencing

17:30 Foil Club

Warm up

Bouts

Lesson

Classic Conditioning in X Moves

18:30

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

Classic Conditioning in X Moves

19:00 Home

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

Classic Conditioning in X Moves

17:30 Home

Mobility 

Classic Conditioning in X Moves

14:30

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

Classic Conditioning in X Moves

07:30 Hotel Gym

Program B: Cardio Hit Workout 

Warm up

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Split squat

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Pigeon pose

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

Standing middle split

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

One leg hamstring

● 15 Swings; 1 GSQ

PUP Plank

● 15 Swings; 1 GSQ

Suitcase Walk Right and Left

Couch stretch

Classic Conditioning in X Moves

07:30 Hotel

Mobility 

Classic Conditioning in X Moves

17:30

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

Stretch

Swim 10 minutes

Fencing and X Moves

17:30

Mobility drills.

Fencing 

Footwork

Lesson

Bouts 5/5

Classic Conditioning in X Moves

08:30

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

Classic Conditioning in X Moves

09:00 Home

Warm up

Program C: Tonic Recharge

1. One Arm Press - 10 reps light + HFS Both

2. One Arm Row - 10 reps light + HF Rainbow

3. Swing - 30 reps light + BD

4. GSQ - 10 reps light + 6PZ

5. PUP Plank - 1 minute

I've followed this program twice before and always enjoyed it. The full details can be found in Dan John's Can You Go? but there is a nice summary here. I've started with the easier Tonic day as I'm feeling a little beaten up.

One Kettlebell plus RAF

09:15 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 10

Squats 112

Situps 16

Lunges 8

Planks 25s

Dorsal raise 12

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 15 times

Stretch 

One Kettlebell plus RAF

19:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 10

Squats 112

Situps 16

Lunges 8

Planks 25s

Dorsal raise 12

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 12 times

Stretch 

One Kettlebell Plus Run

 08:30 Home

Warm up

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 10 times

Run 3k

Stretch 

One Kettlebell plus RAF

 08:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 10

Squats 112

Situps 16

Lunges 8

Planks 25s

Dorsal raise 12

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 14 times

Stretch 

One Kettlebell plus RAF

08:30 Home

Warm up

RAF fitness plan.

2 Rounds of 

Situps 8

Squats 10

Situps 12

Lunges 5

Planks 20s

Dorsal raise 10

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 12 times

Stretch 

One kettlebell

11:15 Home

Warm up

Clean and press right

Clean and press left

Front squat x2

Change hand

Clean and press left

Clean and press right

Front squat x2

Rest 30 seconds

Repeat 10 times

Stretch

RAF Fitness workout

08:00 Hotel Gym

Mobility work

2 Rounds of 

Situps 8

Squats 10

Situps 12

Lunges 5

Planks 20s

Dorsal raise 10

Stretch

RAF Fitness Test

09:00 Home

Run 2.4k 12'48"

Max situps 1 minute 36

Max pushups 1 minutes 42

https://viewer.joomag.com/fit-for-action/0806538001528466880?short&

Run

 08:30 South Africa 

Run 25 minutes

Run

08:30 South Africa

Run 30 minutes approx 5k

Stretch

Four Exercises

08:30 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Pullups 10x4

Stretch

Final workout. This has been a productive program. I'm definitely going to follow up with a variation.

Fencing

Foil Club 18:00

Warm up

Bout 1/4

Lesson

All very close bouts. I need more patience to set up actions agains tall counter attackers and a way to deal with opponents who attack hard of the line.

Four Exercises

12:20 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Pullups 10x4

Stretch

Fencing Competition

09:30 Dublin

Foil competition

Four Exercises

 08:20 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Pullups 10x4

Stretch

Fencing

19:30 Epee Club

Warm up

Footwork

Coaching

Bouts 3/4

Four Exercises

12:20 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Pullups 10x3 for tennis elbow rehab.

Stretch

Four Exercises

18:00 Hotel Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Coach Development Workshop

10:30 Fencing club

Focuses on basic lesson development

Four Exercises

08:20 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Fencing

19:30 Epee Club

Warm up

Footwork

Bouts 3

 

Fencing

19:30 Other Epee Club

Warm Up

Bouts 5

Four Exercises

08:20 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Upped weights on all exercises.

Fencing

17:45 Foil Club

Warm up

Bout 5/5

First bout was loosing in first bout chasing a taller fencer.  Pulled him to my end of piste, used counter attack and attack in prep and false attack to take over.

Third bout 14-8 up but ran out of energy and felt ill, but dug deep and dragged out a victory.

Final two bout focused on limited movement, used half retreat plus extended arm to create simple opportunities 

Four Exercises

10:00 Home Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Four Exercises

10:30 Hotel Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Four Exercises

07:30 Hotel Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Run

07:30 Hotel Gym

Thread mill 20 minutes

Stretch 

Four Exercises

08:30 Hotel Gym

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

This routine travels well due to minimal equipment requirements.

Fencing Competition

08:30 Epee Club

SPITFIRE team competition.

Four Exercises

08:30 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Fencing

19:30 Epee Club

Waam up

Footwork

Coaching 3 individual lessons

Bouts 1/2

Four Exercises

20:15 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Fencing

17:45 Foil Club

Warm Up

Lesson

Bouts 7/11

Four Exercises

08:30 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Fencing

19:15 Fencing

Coaching group and private lessons x2

Bouts 2/2

Four Exercises

08:30 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

Four Exercises

08:30 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

30 Day Kettlebell Challenge - Day 30

16:20 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

All done. Finished today in 9 minutes, 41 seconds. Overall feel good. Some mild tennis elbow, but fencing is probably as much of a contributor as the swings. My swing form feels good and I'm learning to relax my grip at the top while keeping everything else tight. My press ups feel a lot easier and more explosive. I'm going to do a few weeks of easy weights and then go back to a variation of this routine.

Fencing

18:00 City Club

Warm up

Epee lesson

Four Exercises

12:15 Home

Warm up

Superset

Dumbbell bench Press 3x10

One arm row 3x10

Superset

Dumbbell RDL 3x10

Goblet Squat 3x10

Stretch

30 Day Kettlebell Challenge - Day 29

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

30 Day Kettlebell Challenge - Day 28

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

30 Day Kettlebell Challenge - Day 27

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

Fencing

18:00 City Foil Club

Warm up

Bouts 7/8

Lesson

30 Day Kettlebell Challenge - Day 26

16:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

30 Day Kettlebell Challenge - Day 25

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Pullups 5

Ab wheel 5

Stretch

Catching a flight and pushed for time

30 Day Kettlebell Challenge - Day 24

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

Fencing

19:30 Kent Club

Warm up

Bouts 3/6

30 Day Kettlebell Challenge - Day 23

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

30 Day Kettlebell Challenge - Day 22

19:40 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Leg raises 20

Upped the kettlebell to a 24kg. Dealing with tennis elbow.

Stretch

Fencing

17:45 London Club

Warm up

Bouts 7/10

Lesson

30 Day Kettlebell Challenge - Day 21

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Upped the kettlebell to a 24kg. Dealing with tennis elbow.

Stretch

30 Day Kettlebell Challenge - Day 20

16:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 19

10:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 18

09:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

Fencing

20:00 Epee Club

Warm up

Coaching - 3 individual lessons.

Bouts 1/2

30 Day Kettlebell Challenge - Day 17

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 16

13:30 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Pullups 5

AbWheel 5

Stretch

Easy day today, back into the swing of things tomorrow. :)