19:00 Home

Warm up

TGU 5 minutes.

Run 25 minutes.

Stretch

SMR

19:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
Stretch

08:30 Home

Jog to park.

Sprints 5 x30m. Rest about 3 minutes.

Jog home.

Stretch.

Sprints were done barefoot. I did some basic sprint drills while I was resting. Really felt it in my quads later that day.

19:00 Home

SMR

Warm up.

TGU 5 minutes 12kg KB.

Stretch

ROP. A review.

I followed Right of Passage routine for the Summer months. I think it's an excellent off-season program for someone like me with minimal  equipmenet.  My thoughts.

• Very good for conditioning.
• Has a nice "bodybuilding" side effect due to the high volume.
• Excellent for drilling technique again due to high reps.
• Tough on the shoulders. My old injuries didn't like the volume of pressing and pulling.
• No real benefit from from the pullups other than the ability to do lots of pullups.
• Time consuming as the ladders build.

I would follow the ROP again but with these changes.

• Make the light and medium days shorter. Leaver Saturday as the heavier day when I've more time.
• Reduce pullups to one weighted set at the end of each ladder.

This should retain the conditioning benefits while reducing total time and get some better strength results from the pulups.

18:45 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
Stretch

This was a fun workout. My wife joined in. The 24 didn't feel too heavy. It was nice to be back to Program Minimum. The hip rehab is going to be carried out most days. I'll post on exactly waht I'm doing shortly.

18:00 Fencing

Warm up

Bouts.

1. (B) 14-15
2. (c) 12-15
3. (A) 15-11
4. (C) 15-9
5. (A) 15-5

It had only been a week since I last fenced but it was the week of the family staycation. Fun was had by all but I didn't feel fighting fit. The first two bouts I should have won but it took me that long to get my self prepared mentally. I was very happy with how I fenced the later bouts. I controlled the distance well. Fencer 3 has a good hand, patience and smooth footwork. I kept him under constant pressure and limited his opportunities to attack.Fencer 5 has a very strong attack often ending with a flick to the shoulder, he also has a good CA game. I kept distance close and stepped in as he started his attack. I pushed him to the end of the piste and controlled his blade to limit opportunities for CA.