12:30 Gym

Dynamic Warmup
Fencing footwork:
Lunge variations, lunge to fleche, lunge, reprise, combinations with half steps

Dan John's rapid ascent program:
Clean 8,6,4 x 50 kgs
Press 8,6,4 x 40 kgs
Front Squat 8,6,4 x 62.5 kgs.

10-9-8-7-6-5-4-3-2-1 push up, jumping squat. for time
4' 15"

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gyms

Dynamic Warmup

Tread mill 6 intervals
Sprint 30 second @ 17.5 kph, incline 2
Rest 90 second 8.5 kph

Foam Roller
Stretch

19:00 Swash and Buckle

Warmup
Footwork

1 15 -14
2 10 -3
3 7 -15
4 10 - 5

21:45 Home

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gym

Dynamic Warmup
Skipping 5 minutes
Fencing footwork 20 Minutes.

Planche Progression
Frog stand 9 x10 seconds

Handstand 3 x30 seconds

Burpees 50 for time 4'45"

Stretch included working on splits

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

12:30 Gym

skipping 3 mins.
Fencing footwork 10 minutes.

Quick stretch/mobility work.

Squats 3 x 5 x 70 kgs
Bench 3 x 5 x 62.3 kgs
Pullup 3 x 5 x bw+11.25kgs
L sits 3 x 10 seconds

Stretch

08:30 Home

Back care routine.
Mainly Egoscue exercise and some Pilates.

08:30 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

17:30 Home

9K run approx 45 minutes.

Foot exercise

Theraband point and flex. 5 x10.

Rest and recovery day

Back care routine 20 minutes.