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