Easy day

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Half TGU 5x8 each side

Stretch: Frog.
Rehab; Foam roll upper back, hips, SI.

Fencing practice

18:00 Fencing

Warmup

Drills

Bouts

1. A. 8-15
2. B. 15-7
3. B. 15-12
4. C. 15-7

Bout 3 I was 6-12 down and then really worked on taking control of the distance. Opp was attempting to walk the touch in and was open to AIP. When he rushed I mixed up CA and PR, this made him more uncertain of what distance to finish.

Stretch: Wall splits, low lunge, seated forward bend, chest
Rehab; SI

Run

17:00 Home

Run 20 minutes

Stretch: Calves, leg up wall, low lunge
Rehab: SI, roam roll ITB.

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

1. A. 2-5
2. C. 5-2
3. C. 5-2
4. C 15-15

Stretch: Wall splits.
Rehab: SI

First three bout were drills where each touch had to be scored with a specific action.

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

17 minutes
Swings 30 seconds 16kg
Footwork 1 minutes


Cool down:

Stretch: Frog, hamstrings, chest
Rehab SI. Thoracic mobility, forma roll ITB and quads.

Fencing practice

18:30 Fencing

Warmup


Bouts.

1. C. 5-4
2. A. 4-5
3. B. 4-5
4. A. 5-2
5. C. 5-2
6. A. 5-3


Stretch: Wall splits
Rehab: SI

Lost bout 2-3 because I rushed on the last touches. Really focused on working hard and good movement for the last three bout.

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Pullup 8

Swings 24 Kg 1,2...9,10
Pushups  10,9...2,1

Pullups 8


Cool down:

Stretch:  hamstrings, chest
Rehab SI, upper back mobility, foam roll quads.