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