Strength training

12:30 Gym

Warmup

Rower 3 minutes

Workout:

Squat: 8x135, 6x155, 4x185
Bench Press 8x135
Maschine BP xx90
Pullups 8xBW+10
Pulldown 12 x90


Cool down
Stretch: quads, HF, chest, calves
Rehab: SI

Swimming

12:30 Pool

35 minutes crawl and back stroke.

Stretch: Chest
Rehab: SI

Fencing practice

19:00 Fencing

Warmup

Bouts:

1. A. 13-13
2. B. 5-1
3. C. 15-12

Stretch: Wall splits, low lunge, chest.
Rehab: SI

Swimming

18:00 Pool

Crawl and back stroke: 35 minutes

Stretch: Chest.
Rehab: SI

Fencing

18:45 Fencing

Quick warmup

Bouts:

1. B. 15-10
2. A. 13-15
3. A. 15-5
4. C. 15-10

Stretch: Wall splits.

Strength and conditioning

10:00 Gym

Warmup

Skipping 4 minutes bare foot.

Workout

Power clean (1) and Front Squat (3) 5 sets 115
RDL 12 x115
Press 8x85

Cooldown

Footwork: 10 minutes

Stretch
Rehab SI


13:00 Home

Intu flow 15 minutes

18:30 Pool

Swimming 30 minutes crawl and back stroke.

Foowork

13:30 Gym

Warmup

Barefoot skipping 4 minutes

Footwork: 15 minutes

Stretch
Rehab SI