Fencing practice

17:45 fencing

Warmup:
Foam roll: upper back, serratus, lats, quads, glutes.
Static stretch: Shoulder, Hip external rotators, hip flexors. Fencing lunge
Dynamic stretch: Neck, shoulder, arm, elbow, wrist circles. Leg swings four direction, synaic runner stretc, three way lunge.
Warmup footwork each side.

Footwork: Flat steps, with half step, with jump back, with lunge.

Bouts:

1. B. 15-12
2. B. 11-15
3. A. 14-15
4. A. 11-15
5. A. 8-15

Stretch: Wall splits.

Was having some issues with my left knee. It's an old injury that the run on Monday seems to have aggravated.
Ran out of steam in my second bout. My rather snug lame may be a contributing factor.
Bout 3 I was very happy with. I analysed the fencers style and worked to remove the prerequsites. The fencer is a leftie who like to finish with a flick to the shoulder. He also like a fast paced bout. He has a big prep and needs distance to set up an actions.

I kept distance close, just outside lunge distance.
I kept a raised guard that removed his favourite target.
I slowed the pace down.

Worked very well, as he adapted I made small changes to the plan, mixing in the line with CA and AIP. I lost a few early touches because I hadn't adjusted the distance and wasn't threatening enough with fake CAs.. Most importantly I realsed what teh issue was and altered my plan rather than discarding it.

Program Minimum: Workout 2

20:00 Home

Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD EP 116 & 117: Wall squat, hip internal rotation. Lateral soft tissue of leg, shoulder mobility and soft tissue work.

I've set a clock on my warm up to help me focus. I roll my back ad hip/quads. I then do some body weight exercises, KB drills and joint mobility and static stretch my hip flexors.

Warmups

These days I take 5-10 minutes which means between 6 and 12 movement in my warmups. Repetitions are usually about 10. I usually like to do something for the shoulders, a squat style movement and then something for the hip flexors and then repeat.

If I start with some SMR on the foam roll I'll usually stretch out the glute med as well.

Menus

Shoulders

Dislocates
Wall angel
Halos
Press ups
Hand stand pushups
Arm bar

Squats

Wall squats
Goblet squats
Boot strappers.
Sumo squat to stand

Hips

Pump
Planks
Hip flexor stretch
Mountain climbers.
Hip circles.
Leg swings
Swings
Windmill
Bretzels

09:00 Home

Warm up IV.

Wall squats 10
Halos 10
Pump 10
Windmill 10
Halos 10
Goblet squat 10
Boot strapper squat 10
Halos 10
1 leg DL 10
Hip flexor stretch.

14 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks,mountain climbers, squat trust to push up, fencing footwork,

19:30 Home

Warmup III
Planks, 30 seconds each, on elbows, side, one arm one leg.
3 rounds of wall squat, halos and pumps.

12 minutes of
1 minute swings 16kg KB.
1 minutes of any of the following: skipping, jogging, jumping jacks, pushup to squat thrust, fencing footwork, mountain climbers. jog while winding baby.

Stretch
SMR

Warm Up II

18:30 Home

warm up II

3 rounds of
1o halos
1o windmills
10 goblet squats



KB swings 20x16kg.
1 min mountain climbers.
KB swings 20x16kg.
1 min jumping jacks
KB swings 20x16kg.
1 min pushups to squat thrust.
KB swings 20x16k
1 min jogging
KB swings 20x16kg
min pushups to squat thrust.
KB swings 20x16kg
1 minutes fencing footwork

Stretch.
SMR.

18:00 Home

My standard warmup will be as many round in 10 minutes of:

Wall squat
Halo
Pumps

I also do a little foam rolling and trigger point and stretch my piriformis and stretch my hip flexors.

12 minutes of

Kettlebell swings 1 minute.
Then one minute of either jumping jacks, jogging on the spot or fencing footwork.

Quick stretch.

This was a nice introductory seeion but I'll probably start a little easier with 2 minutes of active rest and work on my form.