Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 13-15
2. B. 11-15
3. B. 13-15
4. A. 9-15

Workout 37

18:30  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Ab wheel kneeling 2x10

Snatches Swings 50x24

Stretch: Hamstrings, calves

Rehab: Achilles 3x10 theraband
MobilityWOD Ep 308: Couch stretch 5 minutes.

Workout 36

16:00 Hotel

Warmup

All with dumbbells and all weights in lds.
Dumbell Press 5x30, 3x45, 5x40
Pullups 2x8
GS 3x5x50
Hollow rocks 2x30
Swings 25x50
Farmers walls 2x50

Stretch: hip external rotation, hamstrings.

Stuck in a hotel thanks to the hurricane.

Workout 35

18:30  Home

Warmup

One arm KB press 5 x16, 2x24, 5x20

Pullups 5x24, 10

Pistols 3x5x8

Ab wheel (kneeling to full extension) 2x12

Swings 3x25x24.

Stretch: Hamstrings.

Soft tissue: Hips

Fencing Practice.

17:00 Fencing

Warmup

Bouts:

1. B. 15-10
2. C. 5-0
3. B. 15-5
4. B. 10-15
5. B. 15-12
6. B. 10-7
7. B. 6-10
8. B. 6-10
9. B. 15-10
10.B. 5-2
11. B. 2-5
12. B. 5-2

Stretch: Wall splits.
Soft tissue: hip flexors
MobilityWOD Ep 305: Hip extension and internal rotation.

Rest day

22:00 Home

MobilityWOD Ep 304: Shoulder extension and external rotation.
Soft tissue: right hip, left achilles.

Workout 34

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5x20

FS 2x5x44

Wind shield wipers 1x12

Swings 50.

Stretch: Hamstrings.

Soft tissue: Hips
MobilityWOD Ep 303: Ankles mobilization.