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