ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Pullups 3x6

Cool down

Rehab: Egoscue e-cises 35 minutes

Fencing Practice

19:15 Fencing

Warmup

Footwork


Lesson

Bouts (squash rules)

1.B. 5-1
2. B. 5-1
3. B. 0-5
4. A. 5-0

Stretch: Wall splits
Rehab: SI

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts

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

Stretch: Wall splits

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

3 ladders of
Cleand and press 1,2,3

Front squat  3x3,2,1

Pullups 3x5

Cool down

Rehab: Egoscue e-cises 35 minutes

TGU

19:30 Home

Warmup 12Kg

Halos 2x10
KB hinge 2x10
Goblet squats 10


Workout (10 kg)

5 minutes
TGU

Cool down


Rehab: Egoscue e-cises 35 minutes

Kettlebells and gardening

09:30 Home

Warmup (8kg)

Halos 2x15
Hinges 2x15
GS 18
Kneeling press 2x8

Workout (20kg)

Swings 10x20

Between sets cutting down and hacking up tree brances.

Tumbling: Forward roll, backwards roll, should roll, cartwheels

Cool down

Strtch: Wall splits, lunge.
Rehab: Egoscue e-cises 35 minutes

Easy day

19:00 Home

Rehab: Egoscue e-cises 35 minutes