Strength

19:30 Home

Warm up

Press 10x12
Row 10x16
GS 10x20
Swings 30x20
Ab wheel 10

Stretch

Easy day. Recover from a nasty bout of flu.

Strength

08:30 Home

Warm up

Press 10x12, 5x18, 6x18
Row 10x17, 5x22, 8x24
GS/FS 10x16, 5x12+20, 8x12+20
Swings 30x16, 15x32, 20x32
Ab wheel 10,10 
Suitcase walk 5 (32)

Stretch

Conditioning

19:00 Home

Warm up

Swings 1,2...9.10

Pushups 10,9...2,1

Pull-ups 1

Total 55 swings, 55 Push ups, 10 pull-ups

All with 32Kg KB

Stretch.

Fencing Practice

19:15 Fencing

Warmup

Bouts

1. A. 15-7
2. A. 14-15
3. C. 15-11
4. B. 15-14

Conditioning.

19:30 Home

Warm up

Swings x 20, push-ups x 10 (Final 3 minutes 15 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 185 swings. 55 Push ups.

All with 24Kg KB

Stretch.

Strength

19:15 Home

Warm up

Press 10x12, 5x17, 11x17
Row 10x17, 5x22, 8x24
GS/FS 10x16, 5x12+20, 6x12+20
Swings 30x16, 15x32, 20x32
Ab wheel 10,10 
Suitcase walk 4 (32)

Stretch

Fencing Practice

19:00 Fenicng

Warm-up

Footwork

Bouts

1. C. 15-12
2. C. 15-9
3. B. 12-15
4. C. 15-14

Lesson