Sumner 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Summer 16

10:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
Pullups 5
Two-Hand Swing x 15
Pullups 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Summer 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Summer 16

10:00 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Feeling a nit under the weather today so eased back on the swing repetitions

Summer 16

10:00 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Test

18:30 Home

After a warm up

A slow TGU with a light KB. Probably 2 minutes per side.
The Goblet Squat. 30 second in bottom position, got 3
Proper Push Up. Did 15,
30 Second hang pull up.. Got 1 only, not much energy
Swings. 50x20kg
RKC Hip flexor stretch. Two minutes per side.

Then some shoulder dislocates.

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 10-15
2. A. 4-10

Lesson

My last session until September.