Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
Pullover 10
1 leg SLDL 5


Workout (20kg)

Pushups 10,9...3,2,10
Swings10x10

Planks: Front, each side, back, bridge 30 seconds each


Coodown

Stretch: Upper back,  quads,low lunge, chest

18:50 Fencing practice

Warmup

Footwork

Bouts

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

Stretch: Wall splits. Upper back

Essex Open

08:30 Competition

Warmup

Warmup bouts.


Poules: Won 4, lost 2

DE 128 Bye
DE 64 15-10
DE 32 11-15

Cool down

Stretch: Wall splits, upper back.

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. B. 15-7
2. B. 15-7
3. C. 15-7

Lesson

Home workout

19:30 home

pre warmup knead bread for 12 minutes.

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
1 leg SLDL 5


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Really focused on form during warmup

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. A. 3-5
2. C. 5-1
3. C. 5-2
4. C. 5-1
5. B. 5-1
6. A. 3-5
7. C. 5-0
8. A. 2-5
9. C. 4-5

Lesson

Stretch: Wall splits, upper back

Hill sprints

09:30 Home

Warm-Up

100 up minor
100 up major

Walking lune, cross overs, high knees etc

Easy run to park, about 10 minutes.

Workout

Hill sprints 6.
Cool down
Easy run home
Stretch upper back, low lunge
Rehab: E-cises