Fencing Practice

18:30 Fencing

Warmup

Bouts

1. C. 15-13
2. C. 15-10
3. A. 1-5

Stretch: Wall splits, hamstrings
Rehab: SI

Fencing Practice

12:00 Fencing

Warmup

Lungepad

Bouts:

1. A. 10-15
2. A. 15-10
3. A. 15-10
4. C. 15-3
5. B. 15-12
6. A. 14-15

Stretch: Wall splits.
Rehab: SI

Fencing

18:45 Fencing

Warmup

Cycle 2 miles
Joint mobility
Footwork

Bouts:

1. B. 1-5
2. A. 4-5
3. B. 5-2
4. B. 5-4
5. A. 5-2
6. C. 5-2
7. A. 1-5
8. B. 5-4
9. C. 5-2
10. C. 4-5
11. A. 2-5
12. A. 3-5


Cool down

Wall splits
Low lunge
Rehab SI

Fencing practice

18:30 Fencing


Warmup

Lesson

Bouts:

1. A. 2-5
2. A. 5-3
3. C. 5-0
4. C. 5-1
5. B. 5-4
6. C. 5-1
7. B. 5-4
8. B. 3-5
9. B. 5-1
10. C. 4-5
11. C. 5-1
12. A. 5-3
13. B. 5-2
14. A. 3-5
15. C. 5-1

Stretch

Fencing Practice

18:00 Fencing

Warmup

Drills

Bouts

1. B. 15-7
2. A. 7-15
3. C. 15-12
4. C. 15-5
5. C. 15-4
6. A. 4-15
7. A. 12-15

Stretch: Wall splits, wall squats.

Fencing practice

18:00 Fencing

Warmup

Footwork

Drills: 1 minute in box, 1 minute no parries, 1 minute anything goes.

Bouts

1. C. 15-11
2. B. 15-11
3. B. 10-15
4. C. 15-4
5. A. 13-15

Stretch: Wall splits, half kneeling.
Rehab: SI.

Workout 16

10:00 Home

Warmup


Lunge pad 20 minutes.

One arm KB press 2x5x16

Pullups 2x10

GS 2x24

Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 24 Kg 50

Stretch: Hamstrings.

Workout 10.

18:30 Home

One arm KB press 2x8x16

Pullups 2x7x12

Goblet Squats 2x10x20
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 20Kg 30/30 6 minutes.

Stretch, Hamstrings, soft tissue hip and ankles.

Workout 9.

18:30 Home

One arm KB press 2x7x16

Pullups 2x5x12

Pistol 2x5x12, to parallel or below. (getting full depth on last reps)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Snatches 15/15 16Kg, 6 reps for 5 minutes.

MobilityWOD Ep 284:Hips

18:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 4x55 5x50
Pullup 2 x5x20
Dumbbell snatch 40x45
Ab wheel 2x5

Stretch

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x20
Leg raises 2x10

Stretch

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x45
Pullup 2 x5
Dumbbell snatch 20x45
Legs raises 2 x10

Stretch

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x20
Dumbbell snatch 20x45
Knees to elbows 2 x5

Fencing footwork intervals.

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 50x45
Knees to elbows 2 x5

Stretch

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 5x45, 5x50
Pullup 2 x5
Dumbbell snatch 20x45
Ab wheel 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 20x45
Ab wheel 2 x5

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 4035x45
Knees to elbows2 x5

Ran 32 flights of stairs in groups of 8.

Stretch

18:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 2x5x50
Pullup 2 x5x12.5
Dumbbell snatch 35x45
Knees to elbows 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 5x50, 5 x 45
Pullup 2 x5x10
Dumbbell snatch 35x45
Ab wheel 2 x5

Stretch

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 5x50, 5 x 45
Pullup 2 x5x10
Dumbbell snatch 35x45
Knees to elbows 2 x5

Stretch