SS - Workout 3

07:30 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 2

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 1

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS Warmup and Cool Down

The Simple and Sinister Warmup

I start with the 100 up minor just to get the juices flowing.

Then 3 rounds of 5 reps with a 8Kg kettlebell

Goblet Squat with a real emphasis on prying the hips open and getting depth
Halos.
Bridges with a yoga block between the knees. Looking to hold a 3 second max contraction at the top.

If anything is very tight I'll stretch it, especially the low lunge

The Cool Down

The 90/90 stretch:  Stretch over the front shin and then to front knee, rotate to other side and repeat. 2-3 minutes and 5 rotations minimum. This should be advantageous for my poor hip internal rotation.

The QL straddle: Assume a straddle position. Sit tall, reach the right arm over head and let the left forearm from to the inside of the left thigh. Reach with the right hand as if trying to touch the left toe but keep the waist long. Feel the stretch in the right QL.
Repeat on the other side and then 4 more times for no less than 3 minutes. My right QL is very tight, hiking my hip so hopefully this will help release it off.

I may also add a full straddle stretch at the end and possibly a counter stretch as well. The latter is the stretch I've been referring to as the upper back stretch.

Counter Stretch.

I plan to work on the warm up and cool down over the next week.

Simple and Sinister

Pavel's latest kettlebell manual. I bought the Kindle version. It's basically a refinement of Program Minimum from Enter the Kettlebell. It lacks much of the marketing and hype that padded out the earlier book. I found the explanatory passages easier to follow and the program better laid out.

It's a simple template of swings and Turkish getups done 3-6 days per week with a fortnightly "test." I intend to follow it for the first quarter of 2014.

I plan to follow this exclusively for strength and conditioning. I will be fencing twice a week and a will add in one other session of footwork and lung pad work.

Christmas rest

Christmas is fast approaching and I'm taking a much needed rest. It's been a crazy year with moving country, moving house, and some major projects at work. I really started to feel mentally and physically beaten up. I'm looking forward to eating, drinking and making merry.

Fencing Practice

19:00 Fencing

Warmup

Footwork

2 person team match

1. 20-19:  C. 3-5, C. 9-2
2. 20-18: C. 5-1, B. 5-2

3. 9-15

Lesson

last practice of the year.