19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Inverted rows 1,2,3,4,5

3 mile bike ride.

Stretch

17:00 Work

Run 5 miles (well probably 6 as I got lost) approx 55 minutes

Stretch
SMR

19:00

Warmup

All exercises with 16 Kg KB except TGU variations done with a 12 Kg KB. Everything is done as a circuit

Sumo squats 5,1,20,10,5
Swings 5,10,20,10,5
Jumping jacks 5,10,20,10,5

1 min rest

Swing to squat 3x10
Swing to step 3x10
Lunges 3x10

3 minutes rest

one arm Swing 3x5
High pull 3x5
Snatch 3x5

30 seconds rest and repeat

TGU situp 5
TGU Crunch 5
TGU start 5

30 second rest and repeat.

Snatches 2x10
Press 2x6

Stretch
SMR

I felt like a change of paste today. My wife 'd KB came with a gofit.com DVD with a 25 minutes workout. Some interesting variation and I was lying in a puddle of sweat at the end. My unfamiliarity with the routine through of my pacing. I'll give it a go again but back to ROP proper next workout.

18:00 Fencing

Warmup

Wall target 25 minutes

Bouts. All against same fencer (B)

1. 15-13
2. 10-7
3. 10-7

Stretch
SMR

Another quiet summer night at the club. A little blade work before the bouts helped a lot. It improved my first step and my flicks were much more reliable.

13:00 Home

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4


KB swings 25 x 16KG fro 4 minutes, 10 seconds rest

Stretch

Ouch, felt those extra reps.

08:30 Hume

Run 25 minutes

Stretch

08:30 Hume

Run 25 minutes

Stretch