17:45 Fencing
Warmup
Footwork.
Bouts.
1. A. 9-15
2. B. 14-15
3. B. 15-5
4. B. 15-11
5. C. 15-7
Stretch: Wall groin, glutes,
Soft tissue: Glutes.
Rehab: SI joints.
I took a while to warm up in the first bout. The second bout I wasn't sufficiently attentive. I was in the lead all the way to 4 but let it slip away. I was too focused on scoring rather than setting up the point. The last three bouts I was much more methodical. I focused on controlling teh distance and making use of the piste. The majority of point were scored iin my end. I focused on drawing the Op closer for AIP, using the PIL to set up parry reposte or freeze them, stepping in if they startet too quickly and mixing in my own attacks to keep them from settling.
Thursday, 19 January 2012
Wednesday, 18 January 2012
Tuesday, 17 January 2012
A handy app for the Kettlebell trainee
Kettlebell Swing Timer
The timer has a number of presets; Tabatha; 30/30 etc. and you can create custom setting.
The timer has a number of presets; Tabatha; 30/30 etc. and you can create custom setting.
Four weeks of swings: 4
13:00 Home
Somatics
19:00 Home
Warm Up
1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Hip flexor stretch
Workout
Tabata Towel Swings 16Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!
Finisher
20 x Goblet Squats 16Kg
Cool Down
Stretch: Hamstrings
Soft tissue: Quads, thorasic spine.
Somatics
19:00 Home
Warm Up
1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Hip flexor stretch
Workout
Tabata Towel Swings 16Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!
Finisher
20 x Goblet Squats 16Kg
Cool Down
Stretch: Hamstrings
Soft tissue: Quads, thorasic spine.
Monday, 16 January 2012
Saturday, 14 January 2012
Four weeks of swings: 3
13:00 Home
Somatics
Warm Up (8kg)
1. 10 x Touch the Wall Drills
2. 10 Halos Left
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch
Workout – Part 1 (8Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute
Workout – Part 2 (12kg)
1. 20 x Touch the wall Drill with Weight
2. 20 x Goblet Squat
3. 20 x Touch the wall Drill with Weight
4. 20 x Goblet Squat
Rest 3 Minutes
Workout – Part 3 (16Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank
Finisher (16kg)
20 x Goblet Squats
Stretch: Quads and hamstrings
Soft tissue: thoracic spine
Rehab: AT.
Somatics
Warm Up (8kg)
1. 10 x Touch the Wall Drills
2. 10 Halos Left
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch
Workout – Part 1 (8Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute
Workout – Part 2 (12kg)
1. 20 x Touch the wall Drill with Weight
2. 20 x Goblet Squat
3. 20 x Touch the wall Drill with Weight
4. 20 x Goblet Squat
Rest 3 Minutes
Workout – Part 3 (16Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank
Finisher (16kg)
20 x Goblet Squats
Stretch: Quads and hamstrings
Soft tissue: thoracic spine
Rehab: AT.
Fencing practice
18:50 Fencing
Warmup
Bouts:
1. B. 15-13
2. C. 15-5
3. A. 5-15
Stretch: wall splits. quads.
Somatics.
Warmup
Bouts:
1. B. 15-13
2. C. 15-5
3. A. 5-15
Stretch: wall splits. quads.
Somatics.
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