Fencing Practice

19:00

Warm up

Bouts:

1. C. 15-7
2. C. 15-4
3. B. 13-15
4. B. 13-15
5. C. 8-25
6. A. 8-15
7. B. 8-15

I wasn't moving well. SI was out and everything ached.

Some Mobility Work

19:30 Home

Intu flow beginner.

Easy day

13:00 Home

Intu flow beginner 15 minutes

Lunge pad

Rung 4.5km

Stretch

August Workout 8

09:45 Home

Warmup

Workout 

1. Goblet squats 2x10x20
2. Turkish get ups 2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Pullups 1,2,3,2,1 +8KG  followed by 5 x 5 ab wheel rollout. 
6. Kettlebell swings 2H 5x10x24

Cool down

August Workout 7

19:45 Home

Warmup

Workout

1. Goblet squats 2x10x16,20
2. Turkish get ups (2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Pullups 1,2,3,2,1 +8KG  followed by 5 x 5 ab wheel rollout. 
6. Kettlebell swings 2H 5x10x24

 Cool down

August Workout 6

15:15 Home

Warmup

Workout

1. Goblet squats 2x10x16,20
2. Turkish get ups (2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Cleans 2x10x16
6. Snatches 3x10x16 

Cool down 

Sme mixture of teh clean and snatches is irritating my elbow. I will drop these exercises.

August Workout 5

19:45 Home

Warmup

Workout 

Clean (1) and Press (1 arm KB) 2 x 1,2,3 x 16

Clean (1) and Front Squat  (1 arm KB) 2 x 1,2,3 x 16

Pullups 1,2,3,2,1 followed by 5 x 5 ab wheel rollout.
  
Cool down.