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