10:00 Home

Yoga 45 minutes.

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 1,2,3,4,5* (65)

Stretch

Only did the 5 reps on first two and final sets.

KB swing 16 Kg for 4 minutes
15 right, 15 left 20 two handed then 10 seconds rest.

Stretch

19:00 Home

SMR
Warm up.

4 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5* (45)

*5 on first ladder only

KB Swings 5 minutes on the minute. 25 x 16Kg
Stretch

18:30 fencing

Warm up.

Bouts all against same fencer (B)
1. 15 -13
2. 4-5, 5-4, 3-5
3. 4-5, 43-5, 3-5
4. 8-10

Stretch

Train delays meant a late start and insufficinet wam up.

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.
KB Rows 1,2,3,4,5 16Kg.

Snatches 15,10,5

Stretch.

I did the workout in a very relaxed, almost detached, style and it all flowed so much better, especially the snatches. I did tear my first callus but not serious enough to affect my workout.

18:30 Fencing

Warm up

Lunge pad 20 minutes

TGU 3x12Kg
TGU 3x16Kg
KB C&P 5 x 20kg
KB Push press 5 x 20kg

Between each exercise two pistes of footwork.

SMR
Stretch

Last minute cancellations and injuries meant there was no one to fence.

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 1,2,3,4,5*

Stretch

Only did the 5 reps on first two sets.