Conditioning

18:30 Home

Warm up

Swings x 15, push-ups x 10 (For last 5 minutes 20 swings.)

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Total 175 swings. 55 Push ups.

All with 24Kg KB

Stretch.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Lesson

Bouts

1. A 11-15
2. B. 15-7
3. A. 9-15

Strength

19:45 Home

Warm up

Press 10x12, 5x17, 7x17
Row 10x17, 5x22, 10x22
GS 10x16, 5x24, 10x24
Swings 30x16, 15x24, 20x24
Ab wheel 10
Suitcase walk 6

Stretch

Conditioning

19:00 Home

Warm up

Swings x 15, push-ups x 10

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Farmers walk 6

All with 24Kg KB

Stretch.

Fencing Practice

19:10 Fencing

Warm up

Footwork

Lesson

Bouts

1. B. 10-15
2. B. 8-15
3. C. 14-15
4. B. 6-4

Strength

15:00 Home

Warm up

Press 10x12, 5x17, 7x17
Row 10x17, 5x22, 8x22
GS/FS 10x16, 5x12+16, 6x12+16
Swings 30x16, 15x24, 20x24
Ab wheel 5
Suitcase walk 6

Stretch

Conditioning and run

13:00 Home

Warm up

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

Rub 3K

Stretch