Conditioning

13:00 Home


Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 16kg

Pullups 10
GS 10

Swings 10,9...1
Pushups  1,2...10


Pullups 10
GS 10


Rehab SI
Stretch: Chest, hamstrings.

Run in the sun

08:00 Home

Run 25 minutes with stroller.

Wow my son is getting heavy. But the 30 pounder loved it, whee.

Summer Routine: Workout 4

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8x190, 16x135
Press 8x85, 12x65
Machine Row 2x8x90
Calf raises 2x15x180
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI

Summer routine: Workout 3

13:00 Gym


Warmup


Rower 3 minutes


Workout


Squat 2x10x135
Leg extension 15x30,40
Bench 1x8x120, 1x12x95
Deadlift 1x5x235
Power curl 3x5x65
Frog kicks 2x20




Stretch: Quads, chest, hamstrings
Rehab: SI

Easy day

19:00 Home

Stretching
Joint mobility

Last fencing practice before Summer break

18:00 Fencing

Warmup

Bouts:

1. B. 3-5
2. B. 5-2
3. C. 5-1
4. B. 4-5
5. B. 5-1
6. B. 3-5
7. B. 5-2
8. B. 5-0
9. B. 5-0
10. A. 3-5
11. A. 3-5

Stretch: Wall splits
Rehab: SI

Summer Routine: Workout 2

12:10 Gym

Warmup

Rower 3 minutes

Workout

Squats 8x185, 16x135
Press 8x85, 12x65
Machine Row 8x70,12x50
Calf raises 2x15x90
Situps 2x20


Stretch: Quads, chest
Rehab: SI