12:30 Gym

5 minutes cross trainer
general warmup including OHS.

Then fencing foot work for endurance. Only lasted 5 minutes as was kicked out of studio as a class was about to commence.

20 pullups.kipping.
20 HSPU. partial rom
20 knees to elbows.
20 back extensions.
20 one legged squats alternating legs.
20 dips.
20 situps.
20 OH squats 10 kgs
20 pressups.
20 SLDL 40 Kgs

Long stretch

Further stretch that evening at home

Gym 12:15
5 minutes skipping.
General warmup including OH squats
20 minutes fencing footwork working on change of tempo.

Then 20 pullups, 20 HSPU, 20 knees to elbows, 20 Pistols alternating.

Long stretch

Did a further stretch and some point work later that evening.

10:30 Gym

Dynamic stretch
Warmup, 2 rounds of OHS. situps, back extensions, pullup and dips. Did some shoulder dislocates as well.

Then WOD

Friday 060825

Front Squat 3-3-3-3-3-3-3 reps

50,55,60,65,70,75,80 Kgs.

Then a 1 hour pilates class.

Further stretch at home that evening

Saturday and Sunday:
Rest days.

Next week is going to be an easy week prior to the first competition of the season the Essex Open.

had a day of work.

09:30 Gym

Did 2 rounds of

Row 500m

10 HSPU
15 pullups,
20 box jumps
25 double unders.

Then 2 rounds of endurance foot work.

30 seconds Advance Retreat medium pace
30 seconds A, R on left side slow
30 seconds A,R, lunge fast pace.
30 seconds A, R on left side slow
30 seconds Advance Retreat medium pace
30 seconds A, R on left side slow
30 seconds A,R, lunge fast pace.
30 seconds A, R on left side slow
30 seconds Advance Retreat medium pace
1 minute rest.

Then a long stretch.

Still very tired from Poland

19:00 Fening

Bout 1 10 - 2
Bout 2 10 - 5
Bout 3 4 - 10
Bout 4 10 - 5 Fenced very clean against someone I find awkard.
Bout 5 10 -7 Very happy with this. Not someone I usually beat.
Bout 6 10-9 Same person as bout 3. I was much calmer this time around. Searched for their blade and broke up attacks and generally controlled the distance better.

Rest day.

Got back from Poland on a delayed flight in the wee hours of the morning. Absolutely shattered today.

17-22 August

In Poland for a fencing camp.
Fantastic time

12:30 Gym

ran to gym followed by quick stretch.

20 pullups,
30 pushups
40 situps
50 squats

tabatha sprints on a bike

50 squats
40 situps
30 pushups
20 pullups

40 back extensions
Hammer curl 2x11x14Kg

2x5 x10kg (cable machine) lunges.
15 minute stretch

Off to the Polish fencing camp tomorrow so this will be my last gym session for a while. I get back late on Tuesday. Going to take the remainder of that week off except for fencing on the Thursday.

19:00
Went to my wife's Epee club. A few foilist there as well.
General warmup.
footwork
15 minute lesson. Left handed coach
worked on 2nd intentition circle 6 to flank.

Fenced a few bouts but not well

Attended one day of a fencing camp. Would have preferred to do more but had to go into the office on Saturday.

12:30 Gym
Stretch
15 minutes fencing footwork.
warmup 2x15 of OHS, SU, BE's, PU's, Dips, 30 second Sampson stretch.

Thursday 060810

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

17.5 KG thruster, sets 2-5 broken into 2x15
28'50"

hard work.

Stretch

20:00 Fencing
Went with a few friends to a different club tonight. Pretty friendly atmosphere and OK standard of foil. Personally I had a very off night. Weirdly majority of my shoulder and flank flicks were lighting up like I was on an old timing box ( I even checked for T2005 sticker) but nothing else was too good. I think all the stress of sorting of the mortgage has taken it's toll. All done now and will know in the next 2 weeks if we can get the house or not.

Did a general warmup and some warmup hits.

Bout 1 6 -10. Against someone I know I can beat. Timing all out of whack

Bout 2 1 -5. Another leftie. All he did was fleches. I just was too static.

Bout 3. 5 -10 Leftie number 3. Toughest one. I was relying too much on collapsing the distance and weighting for counterattack oppertunities rather than provoking them.

Bout 4 10-5 That better. I was more fired up and aggressive. Same person ads bout 1.

Bout 5 14 -15. Another leftie. Gave away a lot of hits early on to attacks out of distance. Then went 14-13 up and missed with 2 shoulder flicks when they had been coming off so well.

Gym 18:30
Dynamic strecth.
1 round CF warmup, 15 x walking lunges, situps, back extensions, pullups, dips.
WOD

Monday 060807

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Did a very scaled version

40 kg Sumo deadlift high pull,, 10 reps
5 HSPU.

long stretch.
Further stretch and iced knees and hips when I got home.
Felt a little worn out today. Probably the added stress of organising the mortgage.

18:40 Gym

Dynamic stretch
Warmup, 2 x15 lunge/reverse lunge, situps, back extension, shrugs, situps, Samson stretch.

WOD

Sunday 060806

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups

BW 66 kgs
Parallel grip dumbbell incline bench 15 Kg
Kipping pullups.
All sets except first broken.

13'15"

15 minute stretch

18:30 Fencing.
Warmup.
Some plyo footwork.
Group warmup and footwork.

Bout 1 10-15 good visiting fencer. Did OK but wasn't getting point on.
Bout 2 10 -5 Finally starting to get flicks to upper back consistent. This fencer bends forward at 45 degrees. 90% of my back flicks landed.

Bout 3 called short as I had a lesson.

Lesson. Still getting used to very different coaching style. More technical, working on the basics of keeping my movements smaller. Hand lower.

10:00

90 Minutes Bikram Yoga
Done this twice before. Funny thing, fencing during the summer meant teh heat didn't seem that bad.

Rest day.

12:30 Gym
Ran to gym.
Stretch
15 minutes fencing footwork.
Warmup 1x15 OHS, SU, 10kg Swing, Pressup, Pullup, 30 sec Sampson Stretch

WOD

Thursday 060803

Deadlift 1-1-1-1-1-1-1 reps

BW 65 Kg's

100,105,110,115,120,125,130,135
Mixed grip from 120 onwards

19:00 Fencing

12:15 Gym

Feeling a little sore from last few days.
Ran to gym,
Dynamic stretch
Warmup 2 rounds of 15 OH Squats, situps, 10kg swings, pressup, dynamic shrugs/pullunders.

15 minutes of footwork focusing on tempo change.

WOD

Wednesday 060802

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Used 20 Kg bar
Pullups were all kipping did 20,20,30
Run on a treadmill.

My back was really tight from cleans yesterday and DL on Sunday so eased back. Should have manned up and got the extra pullup reps.

Approx 20 minutes.

15 minute stretch.

have a sports massage tonight which I'm really looking forward to.

12:15 Gym

Ran to the gym, quick warmup and 10 minutes fencing footwork as limited time in studio before a class.

WOD

Sunday 060730

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

50 KG cleans. Not too happy on the form.
Regular dip.
All sets of clean broken, first set of dips broken.

13, 40"

2 rounds of Hammer curls 11 x 14 kgs
Sidebends 15 x15kgs.

15 minute stretch.

Cycled to work today. Cooler weather make it much more pleasant