Lunge pad

16:00 Home

Lunge pad 25 minutes.

Fencing Practice

19:00

Warmup

Bouts.

1. C.15-5
2. C . 10-2
3. C. 10-6
4. B. 14-15
5. B. 15-13

Stretch: Wall splits

Felt pretty tired tonight. Lots happening. Fourth bout had a few bad calls, but I wasn't working hard enough. Need to dig in and work for every point.

Home Workout

19:00 Home

Badminton 30 minutes

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, wall splits. baby roll.

I'm going to drop the number of reps and focus on form on my warm up. My form deteriorates as I rush though the reps. This is especially true on the squats.

Footwork:

• I'm focusing on keeping the outside edge of my left food in contact with the ground. This prevents my knee from dropping in.
• Letting my right foot point slightly inwards. This prevents my hip from twisting on the advnace. It seems to make my hips happier but I need to see if it makes my knees worse.
• Tucking my chin. and keep my neck in a better position.

Hill Sprints

15:30 Home

Lunge pad 20 minutes.

Warm-Up

100 up minor
100 up major

Walking lune, cross overs, high knees etc

Easy run to park, about 10 minutes.

Workout

Hill sprints 6.
Cool down
Easy run home
Stretch upper back, low lunge

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU3

Workout (20kg)

Pushups 10,9...3,2,10
Swings 1,2...9,10

GS 3x5

The 100-Up Minor
100 up major


Coodown

Stretch: Upper back, hamstrings, quads, chest

Fencing Practice

18: 30

Warmup

Drills

Bouts.

1. A. 7-15
2. B . 15-10
3. C. 15-6
4. B. 15-12
5. B. 11-15

Stretch: low lunge

First fencing in nearly a month and I felt it. I tended to rushed and really got punished for this in the last bout.

Lunge and lunge

19:00 Home

Joint mobility upper body
100 up minor


Lunge pad: 20 minutes
Badminton 20 minutes