Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10

The 100-Up Minor
Workout (20kg)

GS 3x5

Pushups 10,5,10,5,10,5,10,5,10,5,10,5
Swings 5,10,5,10,5,10,5,10,5,10,5,10


Farmer/waiters walk 5 lengths of garden.



Coodown

Stretch: Upper back, hamstrings, quads

Easy sprints

11:30 Pool

Very easy swimming. 30 minutes.

13:30 Home

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
Kneeling press 8

Workout (20kg)

Pushups 10,9...2,10
Swings 1,2...9,10

The 100-Up Minor and major

Coodown
Stretch: Upper back, hamstrings, quads

Work gym

08:40 Work gym

Warm-up

Cross trainer 3 minutes.
100up minor

Workout (16kg)

Dumbbell bench press 5x5
Dumbbell bent over row 5x5

Cool down

Stretch: Upper back, chest, quads, low lunge, hamstrings

Easy sprints

17:30 Home
 
Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Fencing Practice

19:15 Fencing

Warmup

Footwork

Lesson

Bouts

1. B. 5-3
2. C. 5-1
3. B. 5-1 (nice use of line)
4. B, 5-1
5. B. 5-3
6. C. 5-1
7. B. 5-3
8. C. 5-1
9. C. 5-3
10. 5-2
11. C. 5-4 Bit rushed, bit tired

Stretch: Wall splits

Back garden

16:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
One arm row 10
The 100-Up Minor

Workout (20kg)

Pushups 10,9...2,1
Swings 1,2...9,10

Farmer/waiters walk: 4 length of garden

Coodown
Stretch: Upper back, hamstrings, quads