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