Fencing and Fitness

Monday, 10 September 2018

19:00 Fencing

Warm up

Footwork

Coaching

3 Lessons

Bouts

1. C. 15-5

12:00 Gym

Warm up

Squats 6x105, 9x82.5
Bench Press 6x65, 10x50
Seated DB Press 3x8x16
Dips 3 x 8

Stretch

18:50 Home

Warm up

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

Ab wheel 2x5

Stretch

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 5-2
2. B. 15-5
3. B. 11-15
4. C. 15-11
5. B. 11-15

08:15 home

Run 3K

12:00 Gym

Warmup

Squat 8x20, 3x5x60 5x80
Deadlift 5x60 3x80, 2x100, 1x120, 1x130, 5x135
Bench 2x5x20, 5x40, 3x5x65

Stretch

08:15 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40, 3x5x45
Chin ups 11,6

Stretch