19:00 Home
Warm up:
Glute bridge and 1 leg glute bridge, halos, pumps, goblet squats, couch stretch.
12 minutes of
30 seconds swings 24Kg
1 fencing footwork.
1 leg RDL 5 x 16Kg
Waiter/Farmer walk combo 12kg up, 24 kg down.
Stretch: Hamstrings
MobilityWOD Ep 190: Shoulder and first rib soft tissue. Bully stretch.
Showing posts with label PM Sep 2010. Show all posts
Showing posts with label PM Sep 2010. Show all posts
Wednesday, 9 March 2011
Wednesday, 20 October 2010
18:30 Home
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
SMR
Mobility WOD (Hip flexor, reverse Ballerina)
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
SMR
Mobility WOD (Hip flexor, reverse Ballerina)
Tuesday, 19 October 2010
18:00 Fencing
Warm up
Bouts. Initial bouts were to 21 with reposte scoring 2 and counter reposte 3.
1. (A) 21-15
2. (C) 21-5
3. (C) 21-7
4. (A) 9-15
5. (C) 15-5
The focus on parry riposte really suited my game. I made me set up second intention actions and in general I rushed less.
Pullups 2x10
TGU 5 minutes 16 Kg KB
Stretch
SMR
Mobility WOD
Warm up
Bouts. Initial bouts were to 21 with reposte scoring 2 and counter reposte 3.
1. (A) 21-15
2. (C) 21-5
3. (C) 21-7
4. (A) 9-15
5. (C) 15-5
The focus on parry riposte really suited my game. I made me set up second intention actions and in general I rushed less.
Pullups 2x10
TGU 5 minutes 16 Kg KB
Stretch
SMR
Mobility WOD
Sunday, 17 October 2010
13:30 Home
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
posterior extensors and psoas stretch and SMR
Later that day
Overhead Flexion
SMR
Mobility work is going well. I'm going to squeeze in 1-3 a day until I catch. I'm not a fan of the presentation but the content is good.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
posterior extensors and psoas stretch and SMR
Later that day
Overhead Flexion
SMR
Mobility work is going well. I'm going to squeeze in 1-3 a day until I catch. I'm not a fan of the presentation but the content is good.
Saturday, 16 October 2010
Friday, 15 October 2010
18:30 Home
Today I started with the Mobility WOD. I'm planning to do two to three away until I catch up. I started with day two, hip flexors.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
Then day 1, a hellish 10 minutes in a deep squat.
Followed by calves.
SMR
Stretching for the remainder.
My upper back is having some serious spasm so seeing a physical therapist next week for that and a probable groin strain. I also have an injured bicep --intramuscular hematoma according to my good wife -- which I'm icing. So generally a little banged up.
On the plus side my meditation is going well. I'm now on week three and while progress is slow there is still progress.
Today I started with the Mobility WOD. I'm planning to do two to three away until I catch up. I started with day two, hip flexors.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
Then day 1, a hellish 10 minutes in a deep squat.
Followed by calves.
SMR
Stretching for the remainder.
My upper back is having some serious spasm so seeing a physical therapist next week for that and a probable groin strain. I also have an injured bicep --intramuscular hematoma according to my good wife -- which I'm icing. So generally a little banged up.
On the plus side my meditation is going well. I'm now on week three and while progress is slow there is still progress.
Thursday, 14 October 2010
18:00 Fencing
Warmup
Bouts
1. (C) 15-12
2. (C) 15 -7
3. (A) 5-15
4. (B) 7 -15
Lesson.
Pullups 10
TGU 5 minutes 16 Kg KB
Pullups 10
3 rounds of
1 minutes skipping
10 step lunges
45 seconds rest
5 Minutes skittping
SMR
Stretch
I was totally out of puff this evening. I really could not catch my breath. maybe it's this lingering head cold but I think it's something to check out.
The lesson was good. Lots of work on exploiting and creating tempo opportunities.
Warmup
Bouts
1. (C) 15-12
2. (C) 15 -7
3. (A) 5-15
4. (B) 7 -15
Lesson.
Pullups 10
TGU 5 minutes 16 Kg KB
Pullups 10
3 rounds of
1 minutes skipping
10 step lunges
45 seconds rest
5 Minutes skittping
SMR
Stretch
I was totally out of puff this evening. I really could not catch my breath. maybe it's this lingering head cold but I think it's something to check out.
The lesson was good. Lots of work on exploiting and creating tempo opportunities.
Wednesday, 13 October 2010
Sunday, 10 October 2010
Thursday, 7 October 2010
18:00 Fencing
Warmup
Intu flow
Bouts
1.(A) 4-3 (abandoned due to weapon issues)
2.(A) 10-15
3.(B) 12-15
4.(A) 12-15
5. (A) 7-15
Lesson
What worked well:
Analysing my oppoent and looking for an error to exploit. Formulating tactics of the back of that
What needs works:
Need to focus on a broader range of option and not just focus on a single action.
Patience, set up, attempt, break off and repeat as needed until I create the opportunity.
Conditioning
TGU 5 minutes 12Kb KB.
Stretch
Warmup
Intu flow
Bouts
1.(A) 4-3 (abandoned due to weapon issues)
2.(A) 10-15
3.(B) 12-15
4.(A) 12-15
5. (A) 7-15
Lesson
What worked well:
Analysing my oppoent and looking for an error to exploit. Formulating tactics of the back of that
What needs works:
Need to focus on a broader range of option and not just focus on a single action.
Patience, set up, attempt, break off and repeat as needed until I create the opportunity.
Conditioning
TGU 5 minutes 12Kb KB.
Stretch
Wednesday, 6 October 2010
Tuesday, 5 October 2010
18:00 Fencing
Warmup
Intu flow
Bouts
1.(A) 11-15
2.(A) 10-15
3.(C) 15-14
4.(C) 15-10
5. (B) 15-6
6. (C) 15-13
7, (C) 7-15
8. (C) 11-15
Fenced well but ran out of steam at the end.
TGU 5 minutes 12Kg KB.
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Skipping 1 minutes
Footwork opposite side 1 minute
SMR
Stretch
Warmup
Intu flow
Bouts
1.(A) 11-15
2.(A) 10-15
3.(C) 15-14
4.(C) 15-10
5. (B) 15-6
6. (C) 15-13
7, (C) 7-15
8. (C) 11-15
Fenced well but ran out of steam at the end.
TGU 5 minutes 12Kg KB.
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Skipping 1 minutes
Footwork opposite side 1 minute
SMR
Stretch
Friday, 1 October 2010
Thursday, 30 September 2010
Wednesday, 29 September 2010
Tuesday, 28 September 2010
Saturday, 25 September 2010
Friday, 24 September 2010
Wednesday, 22 September 2010
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