ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Swings 4x25x16kg

Basic tumbling

Cool down

Stretch: Upper back, low lunge

Friendly competition

14:00 Warm up

Poules 5-0

DE 10-5
Final 10-5

Stretch: Wall splits.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts.

1. B. 15-7
2. B. 15-11
3. A. 6-15
4. B. 11-15

Lesson

Stretch: Leg up wall, low lunge

I had nothing for teh last two bout, totally exhausted.

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts

1. B 5-3, 5-4
2. A. 5-3, 5-4

Lesson

Stretch: Wall splits.

Replaxed the sockliner in my shoes with an orthotic insert, my knees are happier.

Swings and pushups

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Frog stretch

Workout (20 kg)

Swings 10x10
Pushups 10,9...3,2,10

Cool down
Low lunge, upper back, hamstrings

PM

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15

Workout (8 kg)

TGU 5 minutes

Cool down
Upper back, low lunge.

Hotel Gym

07:00 Hotel Gym

Warmup

1 arm bench
GS
Hinge

Workout

One arm Bench  3x10x25lbs
One arm row 3x10x25lbs
GS 3x10x25lbs
Hinge 3x10x25lbs

Stretch
Chest
Upper back
Hamstrings
Low lunge