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.