Strength training

18:00 Gym

Warmup

Weights in Kgs

Squats 3x10x70
SLDL 2x15x70
Pullups 11,8,6,5,4 supersetted with
Dips 15,10,8,8,6

Bike 5 minutes

Stretch

Fencing

19:00 Manhattan Fencing Center

Warmup

Bouts

1, 10-5
2. 15-8

Stretch

Conditioning

13:00 Gym

Bike HIIT 10 minutes 5x30 second sprints

Stretch

Gym

18:20 Gym

Warmup

Pistols 3x5xBW, 1x5x10lbs
Pushups 3x10 (elevated and plyo)
Pullups 2x10
Skipping 5 minutes

Sports massage 30 minutes

Stretch

Gym

10:30 Gym NJ

Warmup

Workout

3 rounds

Run 400M track
Dumbbell swings 21x35lbs
Kipping pullups 12

Stretch

Strength training

19:30 Gym

Warmup

Squats 3x10x65kg
Pullups 3x10x5
Dips 3x10x10

Cross trainer 5 minutes
Stretch and foam roller

Fencing

18:45 Fencing

Warmup

Bouts

1. 3-5, 4-5
2. 5-4, 1-5 L
3. 4-5, 3-5
5. 5-2, 5-4

Lesson
 Stretch

Conditioning

13:00 Home

Pilates Reformer PPS 1

19:00 Home

"Cindy"

5 Pullups
10 Pushups
15 Squats
13 rounds in 20 minutes

Stretch

22:00 Home

Egoscue exercises
Stretch

Rehab and fencing

11:00 Home

Egoscue exercises, menu 2

15:30 home

Pilates reformer PPS II


18:45 Fencing

Warmup

Bouts:

1. 4-5
2-5-2
3. 5-2
4. 4-5
5. 5-0
6. 5-4

Stretch

12:30 Gym

Warmup
Fencing footwork 15 minutes

Workout


squats 3x10x60
SS Pullups 3x10xBW+5
SS Dips 2x10xBW+10

Skipping 10 minutes

Stretch

17:00 Home

Lunge Pad 15 minutes
Pilates PPS 1 30 minutes
Stretch 10 minutes

Fencing

18:30 Fencing

Lesson

Drills

Bouts:

1. 7-15. Poor distance
2. 8-15
3. 15-12
4. 12-15

Fencing

18:30 Club

Quick warmup

Lesson

Bouts:

1. 12-14
2. 12-13
3. 15-7
4. 14-15
5. 7-15