19:00 Home

SMR
Warm up.

4 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
Pullups 1,2,3,4


KB swings 25 x 16KG on the minute for 12 minutes.

Stretch

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

Proper Kettlebell Grip

A good article on the importance of a proper kettlebell grip.

18:30 Home

Run about 25 minutes

Stretch
SMR.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
KB Row 1,2,3,4 x 16KG
KB Snatches 6 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

Stretch

Even though this is officially my light day and the rows are easier than pullup I can move through the ladder at a much faster pace so it becomes more of a conditioning exercise.

18:00 Fencing

Waarmup

Bouts.

1. (A) 4-15
2. (A) 8 -15
3. (B) 11-15
4. (B) 10 -4
5. (B) 12-15
6. (B) 3-5, 3-5, 4-5.

Stretch

SMR

There were four of us tonight and I fenced each person twice. I got some lovely individual touches but over all was a little rushed and unsettled. In the more active bouts (1,2,5,6) I started to flag. I want to focus on my fencing specific fitness over the coming weeks and also really work on adding some variety to my attack. Closer to the end of the summer I'll work on honing specific technical skills.

19:00 Home

Yoga 35 minutes focusing on twists.