12:30 Home

Standard warmup.

5 minutes of TGU with 7kg dumbbell.
Ab pullin 3x8x 5second hold
Stretch
SMR

17:00 home

25 minutes run.

Stretch

1:30 Home


Standard warmup.

KB swings 30x16kg.
1 min mountain climbers.
KB swings 30x16kg.
1 min jumping jacks
KB swings 30x16kg.
1 min pushups to squat thrust.
KB swings 30x16kg.
3.5 minutes fencing footwork and jogging

Stretch

13:30 Home

Standard warmup.

5 minutes of TGU with 7kg dumbbell.

Stretch
SMR

Building a better pullup bar.

I bought a cheap cantilever style doorway pullup bar from Modells. It fits doors up to 32'', mine happens to be 33". Inspired by this review I decided a little fitness DIY was needed. A quick visit to Home Depot secured me the 12" pipes. A few minutes of work and some gaffa tape and I had a bar that fit my door way. Total cost $16. The home gym is coming along nicely

I tested the bar out with a few pullups and it's surprisingly sturdy. Budding gymnast Annabelle also had to have a go so 14KG shoulder presses for me.

19:30 Home


Standard warmup.

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 20x16kg.
3.5 minutes fencing footwork and jogging

Stretch

13:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

Stretch
SMR

10:30 Home


Standard warmup.

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 20x16kg.
3.5 minutes fencing footwork

Stretch

My form on the swing is starting to come together. Two important pointers.

Push the hips back further and get a good back swing.
All the swing should come from the hip and nothing from the shoulders.