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. :)

30 Day Kettlebell Challenge - Day 15

13:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

Fencing

18:00 The Club

Warm Up

Bouts 1/2

Lesson -epee

30 Day Kettlebell Challenge - Day 14

10:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

Fencing

19:30 Epee Club

Warm Up

S&C

Coaching

Bouts 1/2

30 Day Kettlebell Challenge - Day 13

20:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 12

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20 

Pullups 5

AbWheel 5

Stretch

Pushed for sub 10 minutes, will look to keep this up all week.

Fencing

19:30 Epee Club

Warm up

Coaching 1-1

Bouts

1/4

30 Day Kettlebell Challenge - Day 11

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20 9' 27"

Pullups 5

AbWheel 5

Stretch

Pushed for sub 10 minutes, will look to keep this up all week.

30 Day Kettlebell Challenge - Day 10

15:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 9

15:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x19

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 8

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x18

Pullups 5

AbWheel 5

Stretch 

30 Day Kettlebell Challenge - Day 7

19:40 Club Gym

Warm up

Pushups 10,9...2,1

Swings 10x17

Pullups 5

AbWheel 5

Stretch

Fencing

18:00 Foil Club

Warm up

Footwork

Bouts 4/7

Lesson

30 Day Kettlebell Challenge - Day 6

16:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x16

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 5

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x15

Pullups 5

AbWheel 5

Stretch

30 Day Kettlebell Challenge - Day 4

12:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x14

Pullups 5

AbWheel 5

Stretch

Fencing

20:00 Fencing Club

Warm up

Footwork

Bouts 3/4

Very happy with efforts on final bout. 

Need to focus more on pulling to avoid rushing

Against french gripper, do not follow the blade

30 Day Kettlebell Challenge - Day 3

08:30 Home

Warm up

Pushups 10,9...2,1

Swings 10x13

Pullups 5

Ab wheel 5

Stretch

30 Day Kettlebell Challenge - Day 2

20:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x12

Stretch

I'm counting this as day 2.

Fencing

20:00 Epee Club

Warm Up

Footwork

Bouts to 5 3/4

Bout tos 15 1/3

30 Day Kettlebell Challenge

12:00 Home

Warm up

KBC Day 0.5

Pushups 10,9...2,1

Swings 10x11

Stretch

I'm counting this as day 1.

30 Day Kettlebell Challenge

 11:15 Home

Warm up

KBC Day 0.5

Pushups 10,9...2,1

Swings 10x10

Stretch

Not fully recovered so easing into it.

Fencing

19:30 Epee Club

Warm up

Footwork

Bouts 4/5

30 Day Kettlebell Challenge

19:10 Home

Warm up

KBC Day 0

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Eased into it today and I'm recovering from a chest infection.

Happy 2024!

I've been a little slack in December in recording my workouts. I did a few weight training sessions mainly in my home gym. I fenced a few times and ran a few times. I did nothing (apart from a run) between Christmas Eve and today. This was partially due to the holidays but mainly due to contracting flu - real flu, not man flu.

I haven't made a firm plan for 2024 but I'm thinking of starting the year with the 30 Day Kettlebell Challenge which consists of

20 x Two Handed Kettlebell Swings

10 x Push Ups

20 x Two Handed Kettlebell Swings

9 x Push Ups

Complete 10 circuits reducing the Push Ups by 1 rep each round until you reach 0.