12:30 Gym

Quick warmup

Leg press 2 x 15 x 135 kg
1 leg Deadlift 2 x 8 (each hand, 16 reps in total per leg) x 10 kg
Press 8 x 45 kg, 8 x 40 kg
Clean 3 x 5 x 67.5 kg
Pullup 7 x bw + 15kgs, 15 x bw (kipping)
1 arm Bench press 2 x8 x 22 kgs.

stretch

18:00 Home

quick warmup

Pullups 10
Elevated pushups 20
Squats 30

Run 20 minutes

Squats 30
Elevated pushups 20
Pullups 10.

Stretch

Club is closed this week so will only fence on Wednesday night.

18:00 Home

Foam roller

Pilates.

12:30 Gym

Warmup

Fencing footwork 10 minutes

Super set

Wide Grip partial DL 5 x 10 x 60 kg
Pushup 5 x 20

Circuit: 3 round of

30 box jumps 18"
20 Dumbell swing 22kg
10 pullups

Foam roll.

Stretch.

18:45 Fencing

Warmup

1. 10-15 UF
2. 15 -8 BX
3 15 -6 E?
4 8-15 LB

Overall movement was much better especially in 2nd bout. I was plagued by problems with foils and body wires. I really need to do some mainteance

12:30 Gym

Warmup

Fencing footwork 15 minutes
Skipping mixed pace 15 minutes

Foam roll

stretch

18:45 Fencing

Warmup
Lesson

In all bout counter attack does not score.

1. 2 -5 E?
2. 3 -5 UU
3. 3-5 BS
4. 5-1 N?
5. 5 -2 Q?
6 2-5 CC
7 3-5 BM

Over all I was both too stationary and then too tence in action.

12:30 Gym

Warmup

Leg press 2 x 15 x 130 kg
Press 4 x4 x 45 kg
Clean 5 x 3 x 67.5 kg
Pullup 5 x bw + 15kgs, 9 x bw
1 arm Bench press 2 x8 x 22 kgs.
Plank and side plank 2 x 30 seconds

Stretch

12:30 Gym

Warmup

Fencing footwork

Circuit

Double unders, 50,40,30,20,10
Burpess, 10,8,6,4,2
Pullups 10,8,6,4,2
Situps 10,8,6,4,2
Dumbell swing10,8,6,4,2 x 26kgs

Stretch