Rest and rehab.

19:00 Home

MobilityWOD Ep 146: Shoulder adduction.
Hip rehab

EDT Workout 1

19:00 Home

Warmup
Pilates hip rehab

15 Minutes (12 sets)
Elevated pushups 5
Suitcase lunge 24Kg

MobilityWOD Ep 145: Wrist flexibility.

The workout was too easy. I planned to use ring pushup but didn't have the option. Next week I'll use the rings and possibly one leg deadlifts.

I have mild tendinitis in my right elbow. I'm icing and stretching

Fencing and conditioning

18:00 Fencing

Warmup.

Bouts:

1. A. 1-15
2. B. 8-15
3. A. 15-14

Conditioning

KB swings 20x 20Kg alternating with 1 min footwork. 12 minutes (160)


I needed the first two bouts to shake the cobwebs out. The first bout I couldn't control the distance and I had real problems getting the point on. The second bout was better but I lost most of my touches when I rushed. The third bout I controlled the pace and the distance and the score reflects that.


Stretch: Wall groin, hip internal rotator, chest.
Mobility WOD Ep 143 and 144: Shoulder internal rotation, thorasic mobility, hip flexion and external rotation, hamstrings.
Hip rehab.

Physiotherapy Appointment.

17:00 Physiotherapy

The hip is slowly improving but still having some SI issues.

19:00 Home

MobilityWOD EP 141 and 142:  Calves, hip flexion.

Conditioning and mobility with a little footwork.

19:00 Home

Warmup.

KB C&P 12Kg for 10 minutes: 80 reps.
Footwork 10 minutes
Stretch: Hamstrings, hip external rotators.
MobilityWOD EP 141 ;Hamstring, TP soft tissue.

EDT Workout 1.

13:00 Home

Warmup

15 minutes (8 sets )
Goblets Squat 5 x 24Kg
Pullups 5

Swings 24Kg 15/15 for 4 minutes

MobilityWOD Ep 138 and 139: : Hip rotation, hamstrings soft tissues, Calves focusing on knee terminal extension.

A run in the park.

17:30 Home

Run 20 minutes, fartlek.
Stretch calves.
MobilityWod Ep 137: Hamstrings.

The milder weather inspired me to run. A slow pace with faster runs of various speed and distance. It was a joy to be exercising outside again.