Easy Day

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15

Workout 

TGU 3x8kg
Swings 3x25x20

Cool down

Yoga 15 minutes

Fencing Parctice

Fencing Club 19:00

Warmup

Footwork

Lesson

Bouts.

1. B 6-15
2. C 15-7
3. C. 15-9

Stretch: Wall splits.

Could not find my distance especially in the first bout.
Knee were aching, need to ease of hips and ITB.

Yoga

19:00

Primary series 20 minutes

Run and Stretch

17:00 Home

Run 15 minutes
Yoga 15 minutes

Rehab SI

Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 8x9

GS 10x18

Workout

Dumbbell press 10,8x16

Bent over row 2x10x16(32)

Ab wheel 2x10

One arm bench press 2x10x16
Pulldowns 2x8 x10

Cooldown

Stretch: low lunge, wall splits,  chest.

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. A. 0-5, 5-2, L
2. C. 5-2, 5-2
3. B. 5-3, 3-5 V
4. C. 5-0, 5-2
5. A. 5-3, 3-5, V

Stretch: Quads

Home Workout

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15

Workout (20kg)

Pullups 10
GS 5
Swings 2,2,4,4,6,6,8,8,10,10
Pushups elevated 10,9...2,1

GS 5

Pullups 10
GS 5


Cool down

Stretch: Chest, quads, hamstrings