19:00 Home

SMR
Warm up.

Goblet squat 3x10x16kg
TGU 1x16Kg
Snatches 15/15 work rest for 10 minutes. 6x16Kg (120)

Stretch

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5 (75)

Short break to feed children.

KB swings for 6 minutes. 25 x 16 Kg, 10 seconds rest.

Stretch

This was my final ROP workout.

19:00 Home

SMR
Warm up

TGU 5 minutes 16 Kg KB.

Strech

Stuck for time this evening.

19:00 Home

Warmup

SS
KB Clean and press 2x10x16Kg
Pullups 2x10

SS

KB Goblet squat 1,2..10 x 16 Kg
KB Swing 10,9...1 x 16 KG

Stretch

I needed a change of pace from the ROP. Still feeling a little run down with a summer cold.

18:00 Fencing

Warm up

Lesson

Bouts (B)

1. 11 -15
2. 4-5
3. 5-4
4. 4-5
5. 5-10
6. 9-10
7. 10-5

Stretch.

Club is back from the Summer break next week. I'll be fencing once a week for the next fortnight and then twice a week henceforth. I also plan to take one lesson a week.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Inverted Rows 1,2,3,4,5 16Kg.

Snatches for 6 minutes 10 reps 1 minute rest in between (60)

Stretch.

Strange session. I finally "got it" with C&P on my left side but snatches on my left which are usually good were terrible. I wanted to clean rather than snatch. may have been a little reprogramming.

Overall I'm feeling a little tired and run down. The root canal dentistry I had done took a little out of me and I also have a head cold. I have three workouts left in my ROP routine and then I'm taking a week off.

10:00 Home

Yoga 45 minutes.