Easy Day

08:30 Home

Rolldown

KB Deadlifts

Heels elevated squats 2x20

Mobility work.

Old back injury flared up at the weekend so taking it easy.

Easy Strength

08:15 Gym

Warm up

Run to Gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Pushups

RDL 10

Palm away pullups 2x5*

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

*nice and controlled as I have a minor back spasm.

Easy Strength

08:30 Gym

Warm up

Banded 7s

Ski Erg 500m

Goblet Squat + curl

Swings

Pushups 20

KB Row

RDL 10

Pullups (palms away) 10

Bench 2x5*

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.

Fencing

17:45 Foil Club

Warm up

Lesson

My knee si recoving well but I'm easing back into fencing gradually.

Row

13:00 Home

Row 5 K

Narrow squats 2x20

Poliquin Steps 2x12

Tib raises 2x15

Stretch 

Fencing

19:00 Epee Club

Footwork

Bouts 4/6

Lesson

Tweaked my calf on last bout. 

Bad Knee

 A bit of a hiatus as I've been recovering from a meniscus tear.

My current routine,

Both days starts with a warm up and meniscus rehab work.

Day 1 - Upper body

Incline Dumbbell Bench Press 3x8

Pulls up 3x5 (adding reps)

Curls 3x8

Tricep extensions 3x8

Bent over later raises 3x8

Rotator cuff rehab

Stretch

Day 2

SLDL 3x15

Partial Goblet Squat 3x10

Calf Raises 2x15

Bent leg Calf Raises 2x15

Ab wheel 2x5

Stretch

I alternate these days with a day of rest in between. I'm also doing lunge pad one or twice a week and I hope to fit in some cardio if I can get to teh gym

30 Day Kettlebell Challenge - Day 30

16:20 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

Ab wheel 5

Stretch

All done. Finished today in 9 minutes, 41 seconds. Overall feel good. Some mild tennis elbow, but fencing is probably as much of a contributor as the swings. My swing form feels good and I'm learning to relax my grip at the top while keeping everything else tight. My press ups feel a lot easier and more explosive. I'm going to do a few weeks of easy weights and then go back to a variation of this routine.

30 Day Kettlebell Challenge - Day 21

09:00 Home

Warm up

Pushups 10,9...2,1

Swings 10x20

Pullups 5

AbWheel 5

Upped the kettlebell to a 24kg. Dealing with tennis elbow.

Stretch

Rehab Workout

10:00 Home

Warm up 

KB SFDL 4x20

DB Press 2x8

One arm row 2x8

Stretch

Rehab Workout

17:00 Club

Warm up - rower

RDL 20x20, 20x40, 15x60

Press 2x5x20

Row 2x6x28

Stretch

Rehab Workout

10:00 Home

Warm up 

KB SFDL 4x20

DB Press 2x8

One arm row 2x8

Stretch

Easy Week

16:30 Home

Warm up

EQI Push-ups 2x12

Cuban press 2x12

Swings 3x25x24kg

Pullups 3x5

Ab wheel 2x5

Stretch

Easy Week

17:30 Home

Circuit 3:

Pull-up Retraction

DB Overhead Shrugs

Posterior Capsule Stretch

East Week

19:00 Home

Circuit 2:

DB Cuban Rotations

Band External Rotations

Band Pull Aparts

Band Dislocate

Swings 1,2...9,10 x24

Push Ups 10,9...2,1

Ab wheel 2x5

Stretch

Easy Week

18:00 Home

Circuit 1:

DB Retractions

DB Protractions

Posterior Capsule Stretch

Gym

13:00 Gym

First time back since lockdown.

Ran to gym

Concept 2 row easy 15 minutes

Cross trainer 15 minutes

Incline external rotation 2x15

Incline Y 2x15

Squat 3x5x20 (bar)

Easy Week

13:15 Home

Circuit 5:
EQI Push-ups
TRX T
Plate Halos

Easy Week

17:00 Home

Circuit 4:
TRX T
TRX  Y
DB Internal Rotations

Swings 3x25x24kg
Pullups 3x5
Ab wheel 2x5

Stretch

Easy Week

08:30 Home

Circuit 3:
Pull-up Retraction
DB Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch