Home Workout

Home 16:00

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5
100 up minor

Workout

Pullup 4x5
Press 4x5x12
GS 4x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home Workout PM Conditioning

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling press 5
1 leg SLDL 5

Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Suitcase carry
KB bottoms up carry

Cool down

Stretch: Upper back, Thomas stretch, glutes

Fencing Practice

19:25 Fencing

Warmup

Footwork

Bouts:

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

Stretch: Wall slits, low lune
Rehab: Foam roll quads

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1.A. 1-5
2. A. 3-5
3. B. 4-5
4. B. 5-4
5. B. 2-5
6. B. 5-0
7. B. 15-11
8. B. 15-7
9. A. 5-2

Lesson

Stretch: Quads

Home Workout

Home 10:30

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5

Workout

Pullup 3x5

Press 3x5x12
GS 3x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home workout

18:30 Home

Warm up (8kg)

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


Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts: (each starts with a drill working at end of piste)
1. C. 5-2
2. C. 5-1
3. B. 4-5
4. B. 5-3

Lesson

Stretch: Wall splits