Crazy morning for me. Went to the gym with the intentions of doing a mixtures of weighted pullups as per the power ladders and practising overhead squat, front squat and snatches.

2 minutes into my warmup the whole centre is evacuated. Still not sure why but I believe is was a false fire alarm. London is understandably jumpy after last Thursday.All my work clothes wallet, phone etc got locked in.

Passed an hour with my girlfriend (she's a pilates instructor and does some work in the gym) having coffee and then managed to get my gear back. Rushed home and as I was very stuck for time did a "Barbara lite".

4 rounds for time
10 Chinups. (off a ledge in my cellar)
20 Situps.
30 Press ups.
40 squats.
9'42"

Fencing in the evening. Worked on a more attacking style. Need to concentrate on tight guard and pint on target. Had a really good lesson though. Things are starting to flow a little.

Also need to drink more water and stretch more. Woke up twice during the night as my calves cramped in turn.