Row

17:15 Home

Row 5K

Stretch

KB Conditioning

10:00 Home

Warmup

Swings 1,2...9,10

Pushups 10,9...2,1

Later raises (forgot to do them yesterday).

Stretch

Summer Workout 3

09:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Lunge rotation

Downward dog sequence

Seated DB Press 2x10

Dips 2x12

Assisted front lever rows 2x10

Goblet Curls 2x12

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

KB Swings 2x25

Stretch

Fencing

17:30 Epee Club

Warm up

Footwork

Lesson

Bouts 6

Stretch

Pickleball

18:45 Park

Warm up

Matches

Fencing Camp

16:00 Epee Club

Warm up

Footwork

Bouts 3 points exploratory then to 1 point.

Teams bouts 2 person

Stretch

Row

09:00 Home

Row 5k

Stretch

Summer Workout 3

09:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x14

Assisted front lever rows 2x10

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Goblet Curls 2x20

Single leg calf raises 2x25

Stretch

KB Conditioning

08:15 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Split Squats

Swings 1,2...9,10

Pushups 10,9...2,1

Goblet curls 15.

Row

07:45 Hotel Gym

Warm up

Row 20 Minutes

Stretch

Summer Workout 3

18:30 Hotel Gym

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

DB Press 2x8

Dips 2x12

Pullups 2x6

Lateral raise 2x112

Goblet Curls 2x112

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Swings 2x25

Stretch

Row

08:30 Home

Row 5K

Stretch

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch

KB Conditioning

 08:15 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Split Squats

Swings 1,2...9,10

Pushups 10,9...2,1

Goblet curls 15.

Fencing

18:10 Foil and Epee Club

Warm up

Epee bouts 6

Lesson

Pickleball

19:00 Local park

warmup

Lob and smash drills

Games

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch

Fencing

19:15 Epee Club

Warm up

Bouts 3/5

Row

09:30 Home

Row along

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Pushups

Swings

Rows

Goblet Squats

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Stretch

Inspired by this program I bought some dips bars. https://www.thebioneer.com/free-training-program/

 

Pickleball

 19:30 Fitness Centre

Warm up

Service drills

Matches

Fencing

18:10 Foil and Epee Club

Warm up

Epee bouts 6

Lesson

Summer Workout 2

11:00 Home

Warmup

Body circles

Halos

Pushup

Swings

Goblet Squats

DB Bench Press 3x10

KB Curls 3x12

Split Squats 3x8

RDL 3x10

Lateral raise 3x15-16

Stretch

Easy Day

08:30 Home

Rolldown

KB Deadlifts

Heels elevated squats 2x20

Mobility work.

Old back injury flared up at the weekend so taking it easy.

Row

09:00 Home

Row 5K

Stretch