Fencing

17:30 Foil Club

Warm up

Bouts 5/7

Stretch

Fencing

19:30 Foil and Epee Club

Warm up

Lesson

Bouts 2/4

Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

16:00 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Based on Dan John's Mass Made Simple Lite program.

Threadmill

08:30 Hotel Gym

Run/walk 2.2 miles

Stretch

Hotel Gym Workout

07:15 Hotel Gym

Double Clean and Press 3x8

Machine Row 2x8

Leg Curls 2x8

DB Goblet Squats 2x10

Cable pressdown/curls 2x10

Row

16:00 Home

Row - rollers workouts

1 minutes 18SPM

1 Minutes 22 SPM

1 Minutes 26 SPM 

1 Minutes 22 SPM

1 Minutes 26 SPM 

Repeat 4 times for 20 minute total

Stretch

Bodybuilding Workout 1

09:30 Local Gym

Warm up ski erg

Seated press, 3x8 2.5 minutes

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Farmers walk

Stretch

Row

17:30 Home

Row 5K

Stretch

Bodybuilding Workout 1

08:30 Local Gym

Warm up

Leg press 4x8 2.5 minutes rest

Leg extension 2x10

Leg curl 2x10, 3xmax drop sets 25 seconds rest

Calf raise 2x16

Walking lunges

Stretch

Stretch

08:30 Home

Stretch

Fencing

17:30 Foil Club

Warm up

Bouts 3/5

Lesson

Bodybuilding Workout 1

10:00 Gym

Warm up

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch

Fencing Competition

08:30 Invicta Open

Results: https://www.fencingtimelive.com/events/results/49DA715327DF42229FD75DBFD569D955

Row

15:00 Home

Easy Row

Stretch

Bodybuilding Workout 1

10:00 Local Gym

Warm up ski erg

Seated press, 3x8 2.5 minutes

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Farmers walk

Stretch

Row

18:30 Home

Row 5K

Stretch

Bodybuilding Workout 1

08:15 Local Gym

Warm up

Leg press 4x8 2.5 minutes rest

Leg extension 2x10

Leg curl 2x10, 3xmax drop sets 25 seconds rest

Calf raise 2x16

Walking lunges

Stretch

Fencing

17:45 Foil Club

Warm up

Bouts: 6/6

Lesson 

Bodybuilding Workout 1

08:45 Gym

Warm up

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch

Row

13:00 Home

Row 5 K

Narrow squats 2x20

Poliquin Steps 2x12

Tib raises 2x15

Stretch 

Bodybuilding Workout 1

10:00 Local Gym

Warm up run

Seated press, 3x8 2.5 minutes

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Stretch

Row

17:15 Home

Row 20 minutes, variations every 2 minutes

Stretch

Bodybuilding Workout 1

20:00 Local Gym

Warm up

Leg press 4x8 2.5 minutes rest

Leg extension 2x10

Leg curl 2x10, 3xmax drop sets 25 seconds rest

Calf raise 2x16

Walking lunges

Stretch

Fencing

17:30 Foil Club 

Warm up

Bouts 5/6

Lesson

Stretch

Bodybuilding Workout 1

08:15 Gym

Warm up

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch