Fence and run

12:00 Fencing club

Warmup

Footwork

Lesson

18:00 Home

Run 20 minutes

Stretch
Rehab

Home workout

15:30 Home

Warmup

Halos 10x12
KB hinge 2x10x12
GS 10x12

Workout 20 kg KB

10 minutes of

Swings 25 (100)
Pushups 20 (60)
Situps 15 (45)
GS 10 (30)
Pullups 5 (15)


Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

18:15 Fencing

Warmup

Bouts

1. B. 15-7
2. A. 7-15
3. A. 8-15
4. B. 7-15

Stretch: Wall spits, chest
Rehab: SI, soft tissue glutes

Bout 2 and 4 had real issues controlling the distance. Bout 2 I was also making good preparation but not putting the point on.

18:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Press 5x8

Workout 19 kg KB

3 rounds of

Press 5
Lunge 5
Swings 30 (5 two handed, 5 left, 5 right)

One arm row 2x8


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Home workout

15:30 Home

Warmup

Squat stretch
Low lunge
Halos 10x8
KB hinge 2x10x8

Workout 20 kg KB

4 rounds of

Swings 25
GS 5
Pushups 10
Pullups 5


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

1. B. 15-10
2. B. 15-8
3. C. 15-5
4. C. 15-15
5. B. 15-5

Stretch: Butterfly
Rehab: SI

Run and swing

19:00 Home

Run 15 minutes

Swings 10 minutes 15x20kg on the minutes

Stretch: Low lunge, butterfly, chest