Row

 16:00 Home

Row 15 minutes.

Local Gym Routine 3

19:00 Gym

warm up 

Squats 2x5, 10

Shoulder Press 10,8,5,5

Pullups 2x5

Band Pulls

Poliquin steps 2x12

Tib raises 2x12

Stretch

Fencing

16:00 Foil Club

Warm up

Footwork

Bouts 3/5 

Row

16:30 Home

Row 20 minutes

Local Gym Routine 3

13:30 Gym

warm up

Sled push/pull 8

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 12,10,3x5

Cable Row 2x12

Fencing

14:30 Foil Club

Warm up

Bouts

Lesson

Local Gym Routine 3

14:00 Gym

warm up 

Sled push/pull 10

Squats 2x5, 10

Legs Curls 2x10

Shoulder Press 12,12,10,5,5

Pullups 2x5

Band Pulls

Stretch

Local Gym Routine 3

 09:30 Gym

warm up

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 15,12,10,8

Cable Row 2x11

Poliquin steps 2x12

Tib raises 2x12

Stretch 

Fencing

18:00 Fencing

Warm up

Bouts

Lesson

Fencing

19:00 Foil and Epee Club

Warm up

Bouts 8.

Local Gym Routine 3

08:30 Gym

warm up 

Sled push/pull 10

Squats 2x5, 8

Legs Curls 10,8

Shoulder Press 12,12,10,5 

Pullups 5

Iso lateral high row 2x10

Band Pulls

Stretch

Rower

16:30 Home

Row 20 minutes

Local Gym Routine 3

09:30 Gym

warm up

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 15,12,10,8

Cable Row 2x11

Poliquin steps 2x12

Tib raises 2x12

Stretch 

Rowing

17:40 Home

Row 5 minutes focus on form.

1000m hard

Rowing

15:30 Home

Row 20 minutes

Focus on form and rhythm

Fencing

19:00 Foil and Epee club

Warm up

Foil Bouts 5 

Local Gym Routine 3

14:00 Gym

warm up 

Sled push/pull 10

Squats 2x5, 8

Legs Curls 10,8

Shoulder Press 12,12,10,5 

Pullups 5

Iso lateral high row 2x10

Band Pulls

Stretch

Conditioning

18:15 Home

3 rounds

Rower 1000m

KB Swings 25

Push ups 10

Local Gym Routine 3

08:30 Gym

warm up

Squats 2x5

Partial wide grip deadlifts 12

Shoulder Press 3x10

Cable Row 2x14

Iso lateral high row 2x10

Bent over lateral raises 2x10

L flys 2x12

Band Pulls

Stretch

Rehabbing a shoulder injury

Rowing

 18:15 Home

Rower 15 minutes

Conditioning

 

18:00 Hotel Gym

Incline Threadmill 15 minutes

Local Gym Routine 3

14:00 Gym

warm up 

Sled push/pull 100

Squats 2x5, 8

Legs Curls 10,8

Shoulder Press 3x10

Pullups 5

Iso lateral high row 2x10

Machine reverse lateral raises 2x10

L flys 2x12

Band Pulls

Stretch