Easy Strength and Row

10:30 Gym

Warm up

SkiErg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 2x6

Weighted Pullups 2x5

Bench 10

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Row 15 minutes

Stretch

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 1x10

Weighted Pullups 3x3

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch

Easy Strength

08:30 Gym

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 3x3

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Stretch

Row

20:30 Home

Row 15 minutes

Stretch

Fencing

19:30 Epee Club

Coaching adult beginners.

Two 1-1 lessons.

Easy Strength

08:30 Gym

Warm up

Ski Erg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 10

Weighted Pullups 10

Bench 10

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch

Row

19:30 Home

Row 15 minutes

Stretch

Easy Strength

12:45 Gym

Warm up

Ski Erg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 5,5*

Weighted Pullups 3x3

Bench 3x3

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Stretch

* I had to drop the weight for the second set as my injured knee didn't like it.

Easy Strength

09:00 Gym

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 10

Weighted Pullups 10

Bench 3x3

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

19:15 Gym

Warm up

Banded 7s

Goblet Squat

Swings

RDL 2x5

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Tib raises 2x12

One leg eccentric leg extension 2x10

Heels elevated squata 2x10

Stretch

Inspired by Dan John's easy strength routine. I wanted something that took the load of my knees and had a reduced overall volume. I ran a version of this routine twice before: https://fit2fence.blogspot.com/search/label/40%20day%20program and https://fit2fence.blogspot.com/search/label/Easy%20Strength

Mass Made Simple Lite Variation

14:00 Gym

Push focus

Warmup

Double Clean and Press 3x5

RDL 10

Poliquin steps 3x12

Tib raises 3x12

Pull ups 25

Machine Row 5x5 

Machine Bench Press  3x5

Barbell Curl  2x5,10

Conditioning

15:00 Gym

Bike 10 minutes

Cross trainer 10 minutes

Stretch

Mass Made Simple Lite Variation

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Singe leg extension 3x12

RDL 20

Pull ups 12

Machine Row 3x5 

Machine Bench Press  5x5*

Barbell Curl  2x5,10

I've had to alter the workout as I inured my knee. I think the volume of high bar squats was one of the contributing issues No squats or farmer's walks for a while

* The bench was unusually busy.

Fencing

18:00 University Club

Warmup*

Wheelchair foil, 1/4

*I re-injured my meniscus on my first lunge. Graciously I was offered the chance to fence wheelchair foil, which was fantastic fun and a humbling experience.

Mass Made Simple Lite

17:30 University Gym

Push focus

Warmup

Double Clean and Press 3x5

Squats 3x5

RDL 20

Pull ups 12

Machine Row 3x5 

Dunbbell Bench Press  5x5*

Dumbell Curl  3x5*

*The gym was very busy so I finished in my hotel gym

Mass Made Simple Lite

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

RDL 10

Pull ups 12

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  2x5,10

Farmer's walk 28Kg kettlebells

Row

18:30

Tired after a flight so an easy row and quick stretch.

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 1/3

Row

08:30 Home

Row 5 K

Stretch

Fencing

19:00 Epee Clube

Coaching foil

Warmup

Lesson

Bouts 1/2

Mass Made Simple Lite

08:15 Gym

Warmup

Double Clean and Press 3x5

Back Squat 2x5

Tonic Straight Legged Deadlift 20

Pull ups 13,9,3 =25

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

The volume of squats were aggravating my knee, so reducing volume and upping weight.

Mass Made Simple Lite

16:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 10,2

Machine Row 3x5 

Bench Press  3x5

Dumbell  Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Mass Made Simple Lite

09:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 12,3 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Fencing

18:00 Fencing Club

Warm up and footwork

Epee Bouts 3/7

Lesson

Mass Made Simple Lite

19:15 Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

10:45 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 12

Machine Row 3x5 

Bench Press  3x5

Barbell Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Row

16:45 Home

Row 5K

Stretch

Mass Made Simple Lite

08:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Fencing

19:05 Foil and Epee Club

Warm up

Footwork

Lesson

Epee Bouts

3/7

Stretch

Mass Made Simple Lite

08:45Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

Row and Kettlebells

17:30 Home

Row 1000m

KB Swings 5x20

Row

17:00 Home

Row 20 minutes

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

Row

18:15 Home

Row 5K

Stretch

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

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

Row

15:00 Local Gym

Row 30 minutes

Stretch

Bodybuilding Workout 1

10:00 Local Gym

Warm up on Ski Erg

Seated press, 8, 8 2.5 minutes rest 1xmax 

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

12:30 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

Poliquin Steps 2x12

Tib raises 2x15

Stretch

Working though a minor calf pull.

Fencing

19:00 Epee Club

Footwork

Bouts 4/6

Lesson

Tweaked my calf on last bout. 

Bodybuilding Workout 1

08:15 Gym

Warm up on rower

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

14:30 Home

Row 30 minutes

Stretch

Bodybuilding Workout 1

12:30 Local Gym

Warm up

Smith machine press, 8, 8 2.5 minutes rest 3xmax 25 seconds rest

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

Lateral raise/Lat prayer  2x10/10

Lat raise 3xmax 20 seconds rest

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

Stretch

Row

17:15 Home

Row 20 minutes

Stretch

Bodybuilding Workout 1

12:30 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 16, max, max, max 25 seconds then 90 second 16 reps, max, max, max

Walking lunges

Stretch

Fencing

17:30 Foil Club

Warm up

Bouts 4/6

Lesson

12:30 Row

20 minute row

stretch

Bodybuilding Workout 1

12:30 Gym

Warm up on rower

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

Easy Row

08:15 Home

Row 18 minutes

Stretch

Bodybuilding Workout 1

15:00 Local Gym

Warm up

Smith machine press, 8, 8 2.5 minutes rest 3xmax 25 seconds rest

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

Lateral raise/Lat prayer  2x10/10

Lat raise 3xmax 20 seconds rest

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

Stretch

Row

09:15 Home

Warm up

Row 30 minutes SR20

Cool down and stretch

Bodybuilding Workout 1

 09:30 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 16, max, max, max 25 seconds then 90 second 16 reps, max, max, max

Walking lunges

Fencing

17:30 Foil Club

Warm up

Footwork

Bouts 6/6

Lesson

Stretch

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 4/7

Lesson.

Beat septime, hit under wrist. Beat with foible, semi circular motion.

Default to stop hit.

6 opposition, hand needs to be in stronger 6 position.

4 opposition, lead with point, don't break wrist.

Row

12:30 Home

Row 20 minutes

Stretch

Bodybuilding workout 1

14:00 Gym

Warm up on sled

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

Routine based on:

Row

14:00 Home

Row 30 minutes

Local Gym Routine 4

13:00 Gym

Warmup

Squat 2x5

Pullups 5x3

Hammer bench 3x8

Stretch

Row

18:30 Home

Row 25 minutes

Fencing

19:30 Epee Club

Warm up

Poule 3/3

DE and repechage 1/4 

Local Gym Routine 4

08:30 Gym

Warm up

Leg Press 3x8

RDL 2x8

Cable Row 2x8

Press 2x5

Run

14:00 Home

Run 3K

Stretch

My first long-ish run since my meniscus tear.

Row

16:15 Home

Warm up

Row 30 minutes

Poliquin steps 2x12

Stretch

Stretch and Local Gym Routine 4

07:15 Home

Stretch

09:30 Gym

Warm up

Squats 8,12

RDL 2x8

Hammer Bench Press 3x8

Cable Row 2x8

Sled push/pill x10

Stretch 

Row

18:15 Home

Row

Stretch

Row

08:30 Home

Rowing workout

Stretch

Then later that eveinng

Foam roller

Stretch

Fencing

18:00 Foil Club

Warm up

Bouts 3/5

Lesson

Stretch

Local Gym Routine 4

08:30  Gym

warm up 

Squats 2x5

Leg curls 8,6

Shoulder Press 10,8,5,5

Pullups 8, Pull down machine 12

Seated calf raises 2x12

Stretch

Stretch and Row

11:00 Home

Conditioning

16:00 Home

Row 1000m

KB Swing 25

Pushups 20

KB Swing 25

Pullups 5

KB Swing 25

Stretch

Row

 07:30

Row

Tib Raises

Band Pulls

Stretch

Row

07:30 Community Gym

Row

Band pulls

TRX Y

Stretch

Fencing

18:00 University Foil Club

Warm up

Footwork

Themed bouts 6

Open Bouts 3

Stretch

Local Gym Routine 4

07:30 Community Gym

warm up 

Squats 2x5,

Leg curls 2x8

Shoulder Press 10,8,5,5

Machine Row 3x8

Band Pulls

TRX Y

Stretch

Row

16:00 Home

Row 6.2k

Row

17:00 Home

Row 20 minutes.

Local Gym Routine 4

13:00 Gym

Warm up

Squats 8,12

Partial Wide Grip Deadlift 12

Machine Chest Press 3x8

Cable Row 3x8

Stretch

Row

17:30 Home

Row

Fencing

19:30 Epee Club

Warm up

Coaching

Bouts

Stretch

Local Gym Routine 3

19:30 Gym

warm up 

Squats 2x5, 10

Leg curls 2x8

Shoulder Press 10,8,5,5

Pullups 10x1

Band Pulls

Stretch

Local Gym Routine 3

08:30 Gym

warm up 

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 10,8,2x5

Machine Row 2x10

Band Pull aparts 2x2

Hamstring Curls 2x10

Row

18:00 Home

Row 30 minutes

Row

17:30 Home

Row 10 minutes

Fencing

17:30 Fencing Club

Warm up

Bouts 4/5

Lesson

Stretch

Local Gym Routine 3

19:00 Gym

warm up 

Squats 2x5, 10

Leg curls 2x8

Shoulder Press 10,8,5,5

Pullups 6,5

Band Pulls

Stretch

Local Gym Routine 3

16:20 Gym

warm up rower 1000m

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 10,8,2x5

Machine Row 2x10

Band Pull aparts 2x2

Hamstring Curls 2x10

Row

16:30 Home

Row 15 minutes.

Row

14:30 Home

Row 15 minutes.