12:00 Home

Warmup

12 minutes of:
1 min 30 swings x 16kg KB
1 min fencing footwork.

2x5 BU press x 20lbs KB

Stretch

SMR.

Fencing: Where to look? How to look?

A great essay by an Italian fencing master on the function of the eyes in fencing.

From the early fencing treatises the authors have faced this question: where is best to look during a duel? Link to rest of the essay.

18:00 Fencing

Warm up.

Bouts.

1. (C) 14-15
2. (C) 15 - 3
3. (A) 15 -14
4  (C) 11-15
4. (B) 15 -5
5. (A) 10 -15
6. (C) 15 -14

Pullups 10
TGU 5 minutes
snatch,plank,snatch, plank 30/30/30/30 seconds
Chin ups 30

Stretch

Work more to set up distance especially against counterattackers. Need to start attack from closer distance. Have a more definite plan starting each bout. 
SMR

18:45 Home

2.6 mile run in about 20 minutes.

Stretch.
Pilates 20 minutes
SMR

My wife gave me a short Pilates lesson focusing on my hip. I like Intu Flow but for lower body work it isn't specific enough for . Pilates helps to isolate and mobilize the the muscles of my hip and I'm hopeful that it will address some of the stiffness and weakness.  I'll continue to use Intu Flow for warmu ps.

19:00 Home

Warmup ad hoc. 

16 minutes of
1 minute swings 20x 16kg KB. (25 in last 4 rounds0
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,mountain climbers.

SMR
AIS for 8 reps completing one leg first.
Internal rotator
Glutes
Gastroc
Hamsrings
Abbductors
Adductors

Static stretches.
Quads
Hips flexors
Chest

15:15 Home

SMR
Warm up IV
3 rounds of
Halos 10
Wall squats 10
Pumps 10

Windmills 1x10

10 minutes of.
TGU 1
Crush curl 3

30 seconds swings
30 seconds plank
30 seconds swings
30 seconds plansk
Goblet squat 12.

Stretch

Quad and Hip stretches

Some nice stretches for the quads and hips can be found here. I find that the KB work really tightens up my already tight quads. Regular stretching combined with daily work on the foam roller is the only prescription for knee pain.