Slow Squats

2 min row - 520m

3x10 GHD hip ext
3x10 Traps high pull @20kg

3x3 Slow back squat (7sec up/7 sec down) @80kg

3x6 Deadlift @110kg

Micah Shoulder Rehab

Training together with a shoulder rehab patient:

KB shoulder opener & TGU sit-ups x 3
3 x 10m bear crawl fwd and bkd
Handstand hold against the wall
Bergner warm up and ohs practice

5 x
6 DB Bench press @30kg
6 Plyo push-ups (swapping and on bosu each rep)

4 x 6 Plyo pull-up @green band

Rusin Hypertrophy 10

3x6 Step-ups @10kg
6x8 Front squats @80kg
5x6 Deadlifts @100kg
4x15 Bulgarian split squats @bw
     30 sec Bulgarian split squat hold @bw

Rusin Hypertrophy 9

3x8 Face pull
5x8 Bench press @60kg 
4x10 Chin-ups
3x15 Slight incline DB bench press @18kg
3x12 Single arm DB row @20kg

Rusin Hypertrophy 8

3x10 Hamstring curl 
5x6 Back squat @100kg
4x8 Reverse lunge @80kg
3x10 RDL @90kg
3x30 Standing calf raises @20kg

Rusin Hypertrophy 7

3x5 Band pull-aparts
4x8 Bench press @60kg (load hanging under bar)
4x6 Wide grip pull-up
4x10 Bar dips
     8 Barbell curls @30kg
3x10 Hammer curls @2-12kg
     10 Tricep ext
3xMax push-ups (22-15-10)
     Max Hanging L-sit (3x10sec)

Rusin Hypertrophy 6

3x6 Step-ups @10kg
5x8 Front squats @80kg
5x6 Trap Bar Deadlifts @120kg
4x15 Bulgarian split squats @2-10kg
     30 sec Bulgarian split squat hold @2-10kg
3x20 Leg press
    25 Air squats
    25 Reverse Hypers

Rusin Hypertrophy 5

3x8 Face pull
5x8 Bench press @60kg (load hanging under bar on elastic)
4x10 Chin-ups
3x15 Slight incline DB bench press @16-18kg

Later in class:

Zuu training animals
3x10 TRX rows
3x10 TRX pull-ups
2x5 TRX Single leg RDL to Pistol

Rusin Hypertrophy 4

3x10 Hamstring curl 
5x6 Back squat @100kg
4x8 Reverse lunge @80kg
3x10 RDL @80kg
3x30 Standing calf raises @20kg

Rusin Hypertrophy 3

3x10 GHD Hip ext @ bw-dowel-20kg
4x12 Goblet squat @40-50kg
4x4 Trap bar Deadlift @120kg 
4x10 Bulgarian split squat @2-20kg
4x15 Jump squat @30kg (empty BB)
2x25 Air squat
    25 Reverse hypers

Later:

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
2x8 Ab wheel chest-to-ground

Rusin Hypertrophy 2

3x6 Single arm face pull
5x6 Slight incline DB bench press @28kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @24kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rusin Hypertrophy

3x6 Banded Hamstring Curls
4x6 Box Squats @110kg
4x8 Reverse Lunges @70kg
3x10 Single Leg Deadlifts @2-24kg
3x8 Goblet squat @32kg
    10 Swiss ball hamstring curl
3x30 Calf raises @20kg

The Rescue Run NZ

Inaugural Rescue Run NZ 

Team Physio Rehab Group 

4h12m
252/300 pts on challenge sections

Rescue Run 29

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
3x12 Pec minor dip
3x8 Single arm DB curl @15kg
2x8 Ab wheel chest-to-ground

Rescue Run 28

4x6 Single leg heels elevated bridge
4x12 Goblet squat @40-50kg
4x4 Deadlift @120kg (no trap bar)
4x10 Bulgarian split squat @2-20kg
4x15 Jump squat @20kg (empty BB)
2x25 Air squat
    25 Reverse hypers

Rescue Run 27

3x6 Single arm face pull
5x6 Slight incline DB bench press @24kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @20kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rescue Run 27

3x6 Single arm face pull
5x6 Slight incline DB bench press @24kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @20kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rescue Run 26

3x6 Banded Hamstring Curls
4x6 Box Squats @110kg
4x8 Reverse Lunges @70kg
3x10 Single Leg Deadlifts @2-24kg
3x8 Goblet squat @32kg
    10 Swiss ball hamstring curl
3x30 Calf raises @20kg

Rescue Run 25

3x6 Band pull apart
3x12 Bench press @2-16kg KBs hung on bar w/ band
4x10 Wide grip pull-ups @green band
4x15 Dips @blue band
    12 Barbell curl @25kg
3x20 Tricep cable ext
    20 Hammer curls @2-9kg
3xMax Push-ups 20-12-12
    Max L-hang 3x10 sec

Rescue Run 24

5x12 Front Squat @60kg
5x8 Deadlift @100kg
4x20 Bulgarian split squat @2-10kg
4x15 Leg press @85kg
3x25 Air squats
    25 Reverse hyperextensions

Rescue Run 23

3x6 Face Pull
5x6 DB Bench press @2-28kg
4x10 Assisted chin-up @20kg
3x10 Incline DB bench press @2-20kg
3x20 Seated cable row @60kg
3x15 Shoulder press @25kg
    15 Rear delt raise @2-5kg

Rescue Run 22

3x6 Hamstring curl
6x5 Back Squat @100kg
4x8 Step-ups 24" @12kg
3x12 DB RDL @2-32kg
4x10 leg ext
     10 leg curl
3x30 Standing calf raises @20kg

Rescue Run 21

3x6 Face pulls
4x8 DB Bench Press @16-20-24-28kg
2x10 Wide grip pulldown @40kg
1x8 Hammer grip pull-up
1x8 Chin-up
3x20 Bench dips
     12 BB curls

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 19

3x6 Face pull
5x6 DB Bench press @24kg
3x10 Chin-ups
3x10 Incline DB bench press @20kg
3x20 Seated row @33kg

Rescue Run 18

3x6 Hamstring curl

5x6 Back squat @100kg

4x8 Step-ups 20" @14kg

4x10 GHD Hip ext @5kg bar on back

3x10 Leg ext x leg curl

2x30 Calf raises @20kg BB

Klokov Seminar

1: Hang muscle snatch with straight leg jump onto plates

2: Deficit snatch with pause

3: Clean-push press with pause-jerk with pause

Rescue Run 17

Partner WOD:
Walk up Mt Victoria with a 16kg KB
Push-ups while partner runs
40m uneven terrain run @16kg
Sit-ups while partner runs
60m uneven terrain run @16kg
Squats while partner runs
100m uneven terrain run

100 KB swings (sets of 10) @16kg

Later:

3x6 Face pull
5x5 DB Bench @24kg
4x6 Chin-up
3x12 Incline DB Bench @16kg
3x15 Single arm row @16kg
3x12 shoulder press @25kg
    12 Rear delt raise @5kg

Rescue Run 16

3x6 Hamstring curl
5x8 Back squat @75kg
4x12 Reverse lunge @50kg
3x15 RDL @60kg
4x15 Assisted Russian hamstring curls
   15 Leg extension
2x30 Standing calf raises @20kg

Rescue Run 15

3x8 Hip Thrusters @40kg
5 x 8 Front Squat @60kg
4 x 6 Trap bar Deadlift @80kg
4x15 Bulgarian split squat @20kg (w 20 sec iso hold to finish)
3 x 25 Air squats (fast)
      25 Reverse hypers

Rescue Run 14

3x6 Face pull
5x5 DB Bench @24kg
4x6 Chin-up 
3x12 Incline DB Bench @16kg
3x15 Single arm row @16kg
3x12 shoulder press @20kg
    12 Rear delt raise @5kg

Rescue Run 13

3x6 Hamstring curl 
5x8 Back squat @70kg
4x12 Reverse lunge @50kg
3x15 RDL @60kg
4x15 Assisted Russian hamstring curls
2x30 Standing calf raises @20kg

Rescue Run 12

Rescue Run Bootcamp at Eden Park

9-1 Push-ups with partner
200m o/h sandbag walk @15kg - partner bear crawls (swap as needed
sandbag squat and throw to partner until all groups finished

10-8-6
Air squats
Burpees
Sit-ups

running with sandbag between stations (some stairs)


Firehose station (unroll and pack away) 
First aid station
Navigation station (run and find wifi signal to use gps)


Final Challenge:
Stadium run with 3 sets of stairs up and down each side of stadium.

Rescue Run 11

3 rounds for REPS:
45 sec of each movement, 15 sec rest
Jump Squats 30-35
Hanging raises 20+
Bear crawl 50m 
Push-ups (on neuro grips - unstable) 6
Jump lunge R, L, squat to broad jump 8-10
Burpees 10

then:

5 min EMOM of modified Cindy:
5 Lat pulldown 42kg
10 push-ups (incline)
15 squats

Rescue Run 10

3 rounds for TIME:

Run 4 min
10 Strict pull-ups
20 Lunges
20 Push-ups
20 Bench dips
20 Mt climbers

7:11-6:45-7:08

Rescue Run 9

EMOM for as long as you can complete work in 1 min:

5 pull-ups
8 push-ups
10 sit-ups
12 squats

5 min

Rescue Run 8

5 rounds for TIME:

400m treadmill run
12 goblet squats @20kg
20 KB swings @20kg
12 box jumps @20"

19.29

Rescue Run 7

3 rounds for TIME:
20 push-ups
30 jump squats
25 thrusters @2-16kg
30 lunges @2-16kg
100m row
60 sec rest

18.24

Teps 4

Statics

One breath CO2 drill:
10 x 1 min STA with 1 breath in between

5 x STA with 3 min breathe up (finish when you become uncomfortable - buddy not to give times until after you come up)
2:30-2:40-2:50-3:00-3:30

Altitude Training Centre

40 min on the watt bike at 120-140 watts with mask attached to hypoxico machine. Ideal training range for altitude induced adaptations is 84% SpO2.

Intermittent hypoxia
5 min on:1 min off

Flow(%):    PaO2(%):    Altitude(m):    HR:    SpO2(%):

no mask        21                    0                96            98
30                 18.4               1050           117            98
50                 16.4               2000           150            97
70                 14.9               2750           132            83
80                 13.6               3500           160            78
70                 14.9               2750           140            84

Rescue Run 6

5 rounds for TIME:
400m treadmill run
10 Goblet squats @20kg
15 KB Swings @20kg
10 Box jumps @20"

18.51

2 min rest then:

2 rounds for TIME:
20 sec plank
20 mt climbers each side
20 sit-ups
20 leg lifts
20 flutter kicks each side

5.16

Rescue Run 5

3 rounds for TIME:

15 Push-ups

25 Jump Squats

15 Thrusters @2-16kg

16 Lunges @2-16kg

100m Row

1 min rest

12.03

Teps 3

2 x rescue drills in pairs

6 x 25 – 150m
On back, arms above head, leg kick only
Avoid bringing knees out of water, rotate ankles at catch, bring feet together at end of stroke

10 x 25m (250m) alternating legs only and arms only

Minimum strokes – Count the minimum strokes per length while keeping moving and maintaining form.
6 x 25m

2 x longer swims (45m-50m)

16 x 25m 30 sec recovery

Delayed Starts
4 x 25m 60 sec delay

Rescue Run 3

1 round of Cindy is:
5 pull-ups
10 push-ups
15 squats

1 round of  DT is:
12 Deadlifts
9 Hang cleans
6 Push-jerks

WOD:
3 rounds for TIME:
2 rounds of Cindy
1 round of DT @40kg
Rest same time as round takes

13.38

Rescue Run 4

4 rounds for TIME:

400m treadmill run
10 Goblet squats @20kg
15 KB Swings @20kg
10 Box Jumps @20"

16.24

Rescue Run 2

4 x 4min cardio @85%

4 min Ski erg - 940m

Rest 2 min

4 min Watt bike - 1.9km / 52 cal

Rest 2 min

4 min Rower - 1148m / 63 cal

Rest 2 min

4 min Run on treadmill @max incline (15%) - 400m 

Teps 2

16 x 25m DNF (40 sec breathe up)

10 x 25m altenating between legs only and arms only

Rescue Run 1

This is the first day of a 10 week program to prep for the Rescue Run in November

3 rounds for TIME:

10 Push-ups

20 Jump Squats

10 Thrusters @2-16kg

10 Lunges @2-16kg

100m Row

1 min rest

8.38

Plyo Pop-up Sauna

4 x
5 Plyo pull-ups
6 Single arm press @20kg on bosu (flat)

1 x 22 push-ups on bosu (flat)

1 x 1 min iso hold chin over bar

then: NZ pop-up sauna 
went in at 8pm for  a few 15 min stints broken up by plunges in 15 deg harbour

Recovery / Aerobic Capacity

Did this on DNF comp day for some aerobic work without mm fatigue.

3 rds for REPS/CAL: (80%)

1 min Airdyne   17-15-17
1 min Slam ball @23kg   13-15-15
1 min Box jump @24"   12-15-16
1 min KB swing @20kg   35-32-36
1 min rest

T3C DYN

T3C Day 3

DYN (dynamic with fins in 50 m pool)
76m (pr by 1m)

T3C DNF

T3C Day 2

DNF (dynamic no fins in 25m pool)
54m

T3C STA

T3C Trans Tasman Team Competition Day 1:

STA (static apnea in pool)
3.38 (pr in the water - heart was pounding at the start)

Pistol Push

Pistols 10-10-10-10

BW-8kg-16kg(alt)-16kg(not alt)

Snatch Push-press 3-3-3-3

20kg-30kg-40kg-50kg

Later:

CO2 Tables

8 x 2 min breath holds with breathe up decreasing in 15 sec increments (2:00-15sec)

TRX Tuesday

O2 Tables (dry)
Hold to first contraction
Hold to first contraction + 15sec
Hold to first contraction +30 sec
Hold to first contraction + 15sec
Hold to first contraction +30 sec

Lunges - one foot in cradles
Rows x Push-ups
V-sits
I's , Y's & T's

Monday Motivation

Dry CO2 Tables 
8 x 2 min breath holds w/ breath up time decreasingin 15 sec intervals (2:00-15sec)

4 x 10 sec ME Airdyne
rest as needed

5 x 
10 RDL @60kg-70kg-80kg-90kg-100kg
8 Strict ring dips

Later:

STA (static apnea in pool) - O2 tables
2:00-2:30-3:00-3:30

Millenium PR

Dynamic stretches
lung stretches
1:30 dry breath hold
3 x warm up DYN 

1 x ME DYN (50m pool)
75m

O2 Tables

O2 tables - Find 80% Max breath hold and reduce by 5 x 30 sec.

Max breath hold = 4:30
80% breath hold = 3:40
Start breath hold = 1:40

O2 tables - Start with 1:40 breath hold and increase by 30 sec each set up to 3:40. Breathe up time between each set is 2 min.

Later:

Insulin Spike

Pre lunch insulin sensitivity booster:

3 x 25 Back squats @60kg
Foam roll quads
Couch stretch

Later:

Dynamic stretches for freediving
Lung stretches (empty lung and suck in gut)
1 x 33m DNF (dynamic apnea no fins)

1 x ME DNF in 25m pool (comp simulation with surface protocol)
62m

O2 and Teps

Dry
O2 Tables from 1:30 to 5:00 (got 4:30 then pulled out at 4:00 in last round)

Later:

Wet
10 x 25m warm up with breaths every 3,5,7 strokes

10 x 50m DYN fartlek training (25m slow, 1 breath, 25m fast) - did a few without the breath

5 x 50m with delay (static breath hold then 50m DYN)
Delays: 10 sec, 15 sec, 20 sec, 30 sec, 15 sec

Millennium Pool Intermediate Stream

O2 tables to 4 min

2 x 33m DYN
2 x 50m DYN
2 x 62m DYN

4 x 25 DYN with 1 breath between each

KBI Friday

3 x

12 Alt KB press @16kg

12 Double KB Cleans @2-16kg

8 Single arm KB rows @32kg

8 L leg lunge, front squat, R leg lunge @2-16kg

1 x 10 Man makers @ 2-16kg

50 KB Floor press @2-16kg

3 burpees at each stop (1 stop)

Monday Monday

Back Squat 5-5-5

90kg-105kg-115kg

5 x 

5 Dragon flag (slow lower)

10 Deadlifts @90kg

Later:

O2 Tables from 1:15 to 3:45 in 30 sec increments

O2 Tables

O2 Tables:
Start with 1:30 breath hold and increase by 30 sec each round. Rest 2 min each round.
1:30-2:00-2:30-3:00-3:30-4:00 (equal to previous pr)

O2 Overhead

O2 Tables:
Start with 1:30 breath hold and increase by 30 sec each round. Rest 2 min each round.
1:30-2:00-2:30-3:00-3:30

Later:

Shoulder press 4-4-4-4
45kg-50kg-55kg-60kg

3 x
8 Single arm bench press @22kg-26kg-26kg
10 T-push-ups

Weighted Pull-ups 4-4-4-
5kg-10kg-15kg

Tepid Baths

20 x 25m finning with snorkel (warm up)

Wet CO2 Tables:
Complete a 25m length underwater
2:00
Complete a 25m length underwater
1:50
Complete a 25m length underwater and rest:
1:40
continue this way until you reach 10 sec rest, then work back up to 2:00

was hard at the bottom then on the way back up until 0:40

DL HS MU O2

O2 Tables:
Start with 1:30 breath hold and increase by 15 sec each set. 2:00 breathe time between sets.
1:30-1:45-2:00-2:15-2:30-2:45-3:00

15 min Handstand  / HSPU / HS walk practice

15 min Muscle-up progressions and practice

3-3-3-3 Deadlift
60kg-100kg-140kg-140kg

3 x 3 Freestanding HS (headstand to hs and back to headstand) (close to wall - touched a few times)

Empty Tank

Find a 20RM Front squat 5-5-20
60kg-100kg-85kg

4 min AMRAP of:
7 Power cleans @60kg
5 Front squats @60kg
3 Push press @60kg

2 rd, 12 reps (was fucked up from fs)

TRX Max Pump

ME Straight leg deep row on TRX (28)
immediately followed by:
ME Atomic push-up on TRX (25)

Seated row 15-10-5-10-15-20
Ascending then descending weights (don't remember weights)

DB Bench press 15-10-5-10-15-20
20kg-24kg-30kg-24kg-20kg-14kg

Millennium Pool Intermediate Stream

10 x 50m dynamic apneia with fins (DYN)
90s sec rest

No fins drills:
4 x 25m legs only on back (surface)
4 x 25m legs only apneia (hands behind back)
4 x 25m legs only apneia (hands in o/h position) (got down to 5 kicks)
4 x 25m dynamic no fins (DNF)

Death Grip

5 x
Double overhand grip deadlift 12-10-8-6-max t&g @90kg-100kg-110kg-120kg-120kg (6) (grip)
5 Hammer grip pull-ups
5 KB snatch each arm @24kg

Treadmill Sprint Rat Race

Back Squat 5-6-7-8 @100kg (1 slow twitch pre-fatigue set @30kg 10x 10sec up, 10 sec down)
Single arm chest press on swiss ball 5-6-7-8 @24kg
30 sec HS hold against the wall

3 x 10 Bulgarian split squat @BW-20kg-40kg

3 x
10 GHD Hip ext
10 Reverse hypers
10 GHD sit-ups

3 x 30 sec sprints at 16kmh (got sick of treadmill!)

Air & Water

4 min Airdyne (unfatigued)
67 Cal

Free dive training:
3 x 50m dynamic with fins (DYN)
2 x 50m dynamic no fins (DNF)
2 x 50m practice with mono fin

No Barbell Buddy

This was supposed to be in teams of two but I did it myself after taking the class so did 25 reps each at first 2 weights then AMRAP at final weight:

Metcon (AMRAP - Reps)

PUSH PRESS
50 @ 40/35kg
50 @ 50/40kg
As many reps as possible @ 60/40kg
7mins cap

Rest 3 minutes

Metcon (AMRAP - Reps)

BACK SQUAT
50 @ 50/35kg
50 @ 60/40kg
AMRAP @ 70/50kg
7mins cap

Rest 3 minutes

Metcon (AMRAP - Reps)

HANG POWER CLEAN
50 @ 50/35kg
50 @ 60/40kg
AMRAP @ 70/50kg
7mins cap

15-32-13

4 min Airdyne
63 Cal

Cleaned by the Rain

Back Squat 5-5-5
100kg-110kg-120kg

Metcon in boxing room with driving rain coming through shutters 

Part A) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In the remainder of the time complete AMRAP of KB Snatch from the hang (10 each arm)

REST 1 MINUTE

Part B) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In remainder of time - AMRAP KB Clean&Jerk from the hang (10 each arm)

REST 1 MINUTE

Part C) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In remainder of time - AMRAP KB Goblet Squats (32)

Annie + More

3 x 10 Cable row and press (1 arm pull/ 1 arm push) @14-20-26kg

2 x 8 Sgl DB bench press @22-26kg
2 x 8 DB bench press @26-30kg

12-10-8
Hammer curls @10-14-16kg
Lat Pulldown @36-42-42kg
15 KB Swings @32kg

3 x
10 GHD Hip ext
10 GHD Sit-ups

Annie
50-40-30-20-10 reps for TIME:
Double unders
Sit-ups

7.45

TRX Thursday 2

3 x 10
Lunges - forward and back (1 foot stays in place)
Push-ups - one foot in both cradles (2 x 10 each foot)
Sgl arm row with twist
Jackknife w/ feet in cradles (pike raise on last set)
I's Y's and T's
Handstand walkout (hold)

Up The Hill

Superset
5-5-4-3-2-1 Dbl overhand deadlift
5 Sgl arm KB press each arm @20kg
DL - 110kg-120kg-130kg-140kg-150kg-160kg(f)

Cables - 3 rds
12 rear flye crossover with scap retraction
12 Scaption raises

4 min x 5km/h walk on treadmill max incline @25kg sandbag

Couples Chaos

5-5-5 Box squat
100kg-110kg-110kg

5 x
10 KB deadlift @2-32kg (Anna 1 x 16kg)
Plank hold while partner deadlifts

2 x
10 Seated rows @40kg
10 Pulldowns @53kg

With a partner:
AMRAP Ski erg while each partner completes 3 x 15 Chest press @62kg (Anna 23kg)
1087m (5 min ish - screen went off once)

Full Frontal

Front Squat (10-9-8-7-6-5-4)
*At 3,2,1 GO athlete will complete 10 reps front squat within 2 minutes, at 02:00 athlete will then complete 9 reps front squat, at 04:00 athlete will complete 8 reps front squat. Continuing in this pattern until all 49 reps are completed in 14minutes.
**Increasing weight each set
***First rep begins from the ground (no Racks)
****Enter score of heaviest weight reached for 4 reps

40kg-50kg-60kg-70kg-80kg-85kg-95kg


Later:
Deadlift 5-5-5-5-5
100kg-110kg-120kg-130kg-140kg

Double dose

3 x 3 Muscle snatch 40kg-45kg-50kg

4 x 6 Front squat @90kg, 3 Muscle snatch @40kg, 3 O/H squat @40kg

3 x 15 Reverse hypers, 8 Bulgarian split squats @40kg each leg


Later some experimenting with bands on squat rack:

3 x 5 Banded rack pulls @60kg-80kg-100kg

2 x 5 Banded squats @20kg-40kg (couldn't work out best way to put bands on)

3 x 8 Bench press @40kg-50kg-60kg (hammer grip bar)

Sun's out Guns out

2 x 6 slow single arm sh press @12kg

2 Power cleans, 5 Push press
60kg-65kg-70kg-70kg

3 x 8 Single arm DB row
20kg-24kg-28kg

3 x 12 Face pulls @20kg

2 x 8 Single arm DB bench @20kg

3 x 8 BW dips

TRX Thursday

3 x 30 sec each

Lunges with one foot in both cradles 

Deep rows x Push-ups
Floor L-sit w/ hands in cradles x mt climbers
Squats (narrow, mid, wide base) x shoulder raises (front, lat, back)
Bicep curl x tricep ext

Midweek Madness

2 x 6 Single leg DL @20kg

Deadlift 3-3-3-3-3
100kg-110kg-120kg-130kg-140kg

3 x
10 GHD Hip ext (Last set back ext)
10 GHD Sit-ups

3 x
12 T-bar rows @40kg
12 Lateral lunges

Monday Motivation

Back Squat 6-6-6-6
100kg-105kg-110kg-115kg(5)

3 x 12 RDL
60kg-80kg-90kg

3 x 10 Bulgarian split squat @2-20kg

2 x 50 Walking lunges

TRX 300

Modified 300 workout: (taking a beginner class! they might get a bit sore)

25 TRX Pull-ups
50 Good mornings @5kg plates
50 TRX Push-ups
50 TRX Inverted squat jumps (forward lean - handles held by chest)
50 TRX Floor wipers
50 Plate snatches @5kg
25 TRX Pull-ups

Chest opener stretch
Cobra stretch
Couch stretch

Jump in

8*C this morning and I jumped in for second of two rounds for some extra motivation:

1 min on each station:
Air thrusters
Air dyne
Slam ball @23kg
Knees-to-elbow
Pull-up
Cleans @50kg
Man on fire burpees
Row
Wall-ball shots @10kg
KB Swing @24kg
Ground to shoulder @35kg (slam ball)
Battle rope

Tri Max

Row 1000m (under 25 spm)
3.38

1RM Front squat (7 sec pause at bottom, 12 sec in front rack)
110kg

Freedive:
Max dist. dynamic with fins in pool
61m

TRX

3 x 10
Lunges (increasing difficulty)
Push-ups (1 leg up)
Pistol to row (min weight on leg)
Accordion crunches (hands in foot cradles)
Good morning to front raise
Plank to HS walkout (feet in cradles)

Wingate

4 x 30 sec ME Airdyne (4 min rest)
18-20-21-22 Cal

3 x
5 Thrusters @40kg
5 Strict Pull-ups
too fucked to do anything else ;)

Push-pull

2 x 10 Bottoms up o/h KB shoulder rotations @8-12kg

2 x 8 Single arm seated shoulder press @20kg

3 x
8 Push press @50kg
8 Neutral grip pull-ups

Later:

TRX Class
Squat-row
1 leg burpees
Atomic push-ups (push-up tp jackknife w/ feet in trx)
Low rows (horizontal)
Side Planks
squat-shoulder press

Farmers Fun

2 x 8 Bulgarian split squat @10kg

3 x 8 Front squats @90kg

1RM Deadlift (overhand grip, no hook grip)
150kg

ME Farmers walk @50% of Deadlift weight in each hand
100kg (no other plates would fit over the collars on the bars)

65m (on a 10m course, with slow turns at each end)

LATER:

Freediving - CO2 tables

12 x 25m lengths underwater with rest time as below:
1.00, 50sec, 40sec, 30sec, 20sec, 10sec, 20sec, 30sec, 40sec, 50sec, 1min

check weighting and do slow glide 25m lengths
5 strokes (pr)

Torpedo to Cheltenham

3 km SUP paddle @60%

Barbell Shrugged Strength Test 3

Dips were supposed to be on day 2 but only had rings today.

1RM Strict ring dip (full lockout and turn out at top)
28kg

ME Strict ring dips @BW
10

1RM Deadlift (overhand no hook grip)
still to do

Take 50% of Deadlift weight in each hand and do Max dist farmers carry
still to do

1RM Bench press
(didn't do as it creates shoulder issues for me)

ME Strict inverted row (feet on box at same level as hands on bar)
23

ME Push-up (hands on bar, feet on box at same level as row set-up)
25

Row is supposed to be at least 65% of push-up to show balance between pulling and pushing muscles. In my case its close to 100% which shows up weak horizontal pushing. BB Shrugged guys had 21/35 and 27/42 reps.

Barbell Shrugged Strength Test 2

Max Overhead BB Press
70kg (R arm came up slow)

Max weighted pull-up (overhand)
30kg (felt good)

Take a DB 40% of max press weight and perform single arm seated press to failure
28kg
R = 2
L = 0
strange as right arm felt weaker on BB press

Max overhand strict pull-ups
10

Barbell Shrugged Strength Test 1

3 x
Row 10 cal (1.42)
Ski 10 cal (2.32)

2 x 5 step-ups @24" box

TEST:

Lunge (screening only)
R leg forward not as stable (L big toe less flexible)

1RM O/H squat
75kg (flat shoes)

1RM Front squat
125kg

Max reps Rear foot elevated split squat 3010 tempo
26/25
Could have carried on, R felt harder but did it straight after L and rear quad was caned

Max strict HSPU
5

No egos, just testing then retesting in 6 months after working on stuff.

Smart Squats

Squats - rest only time for changing weights

20@20kg, 15@60kg, 8@100kg, Max@120kg (3)

Alactic Deads

2 min row

580m

5 sets of deadlift w/ 15 sec rest (stop at 5 reps then increase weight if you get 5 x 5)

5-5-5-5-5

Max sets of 5 reps standing row at 45kg each arm (cables)

9 x 5

5 x 5 bar dips

Up the Bank

2 x 4-5 min efforts up the side of North Head and Mt Victoria @10kg weight vest

Tabata Lunges @10kg vest (L-R-L-R-L-R-L-R)
14-15-16-18-18-18-18-18

Clean Slate

3 x
10 KB swing @16kg
6 Step-ups each leg @24"
10 Plank to top-of-push-up

10-1
Front squat @70kg (no rack)
KB Push press @2-16kg
10.38

Later:
5 x
20 Russian KB Swings @32kg
10 Battle ropes each arm (in top of push-up)

Fast Lift

3 x 5 Deadlift @100kg-110kg-120kg

3 x

12 Seated rows @60kg

12 GHD Hip ext

Free Dive

4 x 25m underwater warm ups

1 x ME underwater swim in 25m pool (with wetsuit/fins/mask)
65m

3 x 25m with only one breath between each

Neck Tweak

Got a bit of a neck tweak of an old strain from trying press to handstand today! Cut it a bit short...

3 x
10 squats
10 push-ups
5 single leg DL each side

5 x 20 sec Assault bike    (Almost as rough as 1 min ME)
15-15-14-15-14 cal

4 x 8 Ring row (feet on box)

Military Press

3 x 30 sec Plank
1 x ME hang from bar any grip
2.30

3 x 10m Bear crawl, monkey hop, crab walk
1 x 10 Ys, Ts, Ms @3kg

Military press 12-10-8-6-10
20kg-30kg-40kg-50kg-40kg

50 Russian swings @32kg

Back Squat

2 min row

3 x 30 sec hollow body

10 cobra to downward dog

3 x 

10 air squats

12 lunges

Back squat 6-6-6-6 @70-85%

100kg-107.5kg-115kg-120kg

Max Assault

3 x
50 Double unders
10 Hollow rocks
30 sec Handstand hold (wall)

3 x
6 Shoulder press @40kg-50kg-55kg
3 Muscle-ups (last rd bar mu)

1 min Max cal Assault bike (that will F you up)
33 Cal (Max - 56.7km/h - 92rpm)

PH-EMOM-ENAL

400m run

2x
10 KB Swing @16kg
10 cal aerodyne
10 cal row

Suitcase deadlift 5-5-5 (each side)
24kg-32kg-60kg

EMOM for 12 min:
5 Back squats @60kg
5 Squat cleans @60kg

60 squats / 46 cleans

after halfway was not getting cleans done in the time.. First round was 30 sec total, last round was 30 sec for squats!

Get up and work

TGU 1-1-1-1
16kg-20kg-24kg-28kg


3x
AMRAP for 4 min:
3 Clean & Jerk @70kg
6 Pull-ups
12 Double-unders
Rest 2 min

63-64-64 reps

3 x 12 Single arm bench press @16-18-18kg

3 x 12 Bent over row @50kg

16.4 Open Workout

WOD:

AMRAP for 13 mins:
55 Deadlifts @102kg
55 Wall balls @9kg
55 Cal row
55 HSPU

173 reps
Tiebreak 9.42

Then:

2 rounds for reps/cal/m:
1 min Squat with worm (3 people) 30-25
1 min Battle ropes
1 min Aerodyne 9-10 cal
1 min Burpees over worm 10-10
1 min Row 200-200m
1 min Slam ball over shoulder @35kg 8-9

Les Mills PT Combine

VO2 Max Testing

3 min walk
Run to target HR
3 min walk
41ml/kg

Treadmill was all over the place with HR reading. Said I was at 160bpm and I was breathing through my nose...

Relative Strength Testing

Back Squat (3 attempts for a 5-10RM)
10@60kg, 5@100kg, 10@120kg

Deadlift
10@60kg, 10@120kg, 8@140kg

Pull-ups
10

Push-ups
31

16.3 Open Workout

Just shows how approaching a WOD calm and relaxed can help... I came into this thinking I'd be happy with at least 23 reps but got all muscle-ups all unbroken

AMRAP for 7 mins:
10 Snatches @35kg
3 Bar muscle-ups

65 reps - 4 rounds, 10 snatch, 1 m-up

Tie-break: 6.45

Another 8 Minutes

EMOM for 10 mins:
Odd: 15 cal row
Even: 10 KB Thrusters @2-16kg

WOD:
AMRAP for 4 mins:
30 Bar facing burpees
Power snatches @40kg

2 min rest

AMRAP for 4 mins:
20 Bar facing burpees
Power cleans @60kg

12-14

Five by Eight

Squat snatch 5-4-3-2-1-1
40kg-50kg-60kg-65kg-65kg(f)-65kg

WOD:
5 rounds for TIME:
8 Thrusters @50kg
8 Pull-ups
8 Front squats @50kg
8 Ring dips

11.09

16.2 Open Workout

25 Toes To Bar
50 Double Unders
Squat Cleans*

4-Minute AMRAP + Bonus Time:

*Round 1 – 15 @ 135lb
*Round 2 – 13 @ 185lb 
*Round 3 – 11 @ 225lb
*Round 4 – 9 @ 275lb
*Round 5 – 7 @ 315lb

165 reps     Finished double unders with 15 sec to go and hadn't put extra weight on bar! 

Scorcher Torture

In the outdoor yard on a hot day at Les Mills in Takapuna...

Shoulder Press 2-2-2-2-2
50kg-60kg-65kg-65kg-65kg

WOD:
50 Bicycle crunches
40 Walking lunges
30 SDHP @50kg
20 C&J @50kg
10 Toes-to-bar
20 C&J @50kg
30 SDHP @50kg
40 Walking lunges
50 Bicycle crunches

16.18

16.1 Open Workout

AMRAP for 20 minutes:
25ft Overhead walking lunges @95lb
8 Burpees over the bar
25ft Overhead walking lunges @95lb
8 Chest to bar pull-ups

5 rds, 15 reps (each 5ft of lunges is one rep, so each full rounds is 26 reps)

= 145 reps

Open Reflection

10 x 50m or about 10 seconds sand sprint
walk back to start

20 min Body surf session

Gun Slinging

5 rounds for QUALITY:
10 Pistols (alternating)
BW-8kg-12kg-16kg-20kg
5 Strict Pull-ups

WOD:
10 rounds for TIME:
10 Wall Balls @10kg
20 Double unders

9.38

Sting in the Tail

3 x 30sec Hollow body hold
3 x 10 Superman w/ dowel overhead to behind back
2 x 6 Single leg DL @24kg
2min o/h banded shoulder mob

4 x
6 Deadlift @100kg-110kg-120kg-130kg
6 Single arm KB military press @24kg

AMRAP for 7 min:
10 Toes-to-bar
10 Renegade rows @2-20kg
5 Strict ring dips

99 reps


Later:

Half hour TRX class at a Studio Five Nine in Devonport where I may start taking some classes
Don't know reps, they were all timed sets

Squats with rows
Push-ups

Rear flyes at 45 degrees to right then left
Lunges leaning forward into TRX (take straight leg back, front leg working, no push off)

Feet in TRX:
Plank to tuck to high hips and reverse
Plank then bring both knees round to right elbow, back to plank then swing to left elbow

Coastal Challenge

17 km walk/run on coast with low tide from Browns Bay to Devonport, Auckland.

Some beach sections, paths and rock hopping

4 hrs - first 1.5 hrs with Ed which was about 5km...

Freedive 1

Tried out some freediving pool training last week with some static breath holds. Induction includes training on mondays until end of march in the pool...


Tried some push-offs underwater to get right weights to be neutrally buoyant with wetsuit.
Practice rescues.
Underwater finning technique, arms locked out overhead.

CO2 training:
6 x 25m lengths underwater w/ decreasing rest

Rest: 1 min twice, 45 sec twice, 30 sec

11.2 mod

4 direction crab walk
3 x 10 good morning @20kg


WOD: 11.2 w/ modified push-ups and nasal breathing only when working
AMRAP for 15 mins:
9 Deadlifts @70kg
12 HR push-ups
15 Box jumps @24"

7 rds + 4 dl

5 by 5

5 x 5 Front Squat @100kg

Work up to heavy 5 rep O/H Squat...

got to 60kg and wrists were feeling it, so swapped to 1 clean, 5 push press

60kg-70kg-80kg(f5)

Practice some pistols on edge of a box

Les Mills Module Day 2

WOD 1:

Grit class
(45 min HIIT class using primal patterns of squat, lunge, bend, push, pull, twist)
Finished with tabata burpees w/ tuck jump - rough!


WOD 2:
KB Master Trainer session

TGU
1 x 3 each side with one shoe balanced on fist (around 1 min per rep, broken down into parts)
1 x 2 each side @16kg

KB Swing progression
3 rounds for QUALITY (focus on contracting quads, glutes, abs and lats)
10 KB Deadlifts @24kg
30 sec Plank

Les Mills Module Day 1

On a 3 day course for Les Mills PTs which also involves 2 workouts a day, either a practice session from another trainer, group fitness or other stuff...

WOD 1:

 

Thrusters 12-12-6-8-8 (20-20-40-40-40kg)

3 x 15m Shuttle run

3 x

5 Box Jumps @24"

2 x 15m Walking front rack lunges @20kg)

WOD 2:

Squat 10-10-8-5-2 (2 sec down, hold 1 sec, power back up)

20kg-40kg-60kg-80kg-100kg

Then drop set:

23 reps @70kg

18 reps @60kg

35 reps @40kg

20 reps @20kg

Deadlift 10-10-7

60kg-60kg-100kg 

Ran out of time

Catching some Z's

Bear crawl & shoulder mob

4 x 8 Z Press @40kg

7 min EMOM:
3 Position Clean (pocket. power, floor) & 1 Jerk
60kg-65kg-70kg-75kg-80kg-80kg-70kg

5 x ME Strict Pull-up w/ 3 sec hollow hang (Thick bar - couldn't touch thumb and forefinger)
6-8-6

MM Snatch

Muscle Snatch 4-4-4-4-4
40kg-45kg-50kg-55kg-60kg (pushed out last 2 reps)

Back squat (w/ 3 sec pause in rock bottom) 3-3-3-3
80kg-100kg-110kg-120kg

 3 rounds of:
15 cal ski erg
2 x 10m sandbag slide @35kg

4.45

Dead Stop

only 20 min to train today!

5 min EMOM of:
6 Deadlifts @100kg

Every other min for 5 rounds: (or ideally keep going until you can't complete the work in 1 min)
5 Pull-ups
5 Wall ball shots @9kg
5 Toes-to-bar
5 KB Swings @28kg

Big Clean Up

4 x 1 Muscle Clean, 5 Shoulder Press

40kg-45kg-50kg-55kg

4 rounds for QUALITY:

3 Power Clean, 3 Push press (60kg-70kg-75kg-80kg) 

6 Bar Dips

12 DB Rear delt flyes @8kg

Organised Chaos

Run 400m

5 rounds of:
5 burpees
5 air squats

WOD:
2 rounds of 1 min on each movement

Row 20-15
KB Swing @24kg 23-22
Ground to shoulder @45kg slam ball 7-8
Air Thrusters 30-30
Aerodyne 10-10
Toes-to-bar 17-12 (first 10 unbroken)
Pull-ups 18-12
Power cleans @60kg 7-8
Man on fire burpees 8-10

Worked on maintaining nasal breathing with big breaths in between periods of work. Felt like I had a mask on on second aerodyne set and had to suck in a few breaths...

Shoulder Start

Shoulder mobs
2 x 6 Single KB press in lunge

5-5-5 Shoulder Press
45kg-52.5kg-57.5kg

Training cut short...

Sunday Classic

250ft Hill climb with 3 kids before going to beach.

Beach:
Animal walks
Handstands
Pistol practice
Dragging 3 kids on a log
Half hour SUP paddle

Ed's 4th birthday in the afternoon:
Slackilne and hanging around on the rings/ in trees...

Yard Work

In the outdoor yard where most of my training goes down at work...

Back Squat
5-5-Max @60-70-80% (10 push-ups after each set)
90kg-105kg-115kg (6)

Alternating EMOM for 12 mins:
3 Muscle-ups
6 Box Jumps @30"

10 mins Handstand walk practice
Got a couple of solid 10-15m efforts

10 x 200m Row (1 on, 1 off w/ a partner)
6.40 (partner/ rest time 6.43)

Turn up the heat

I ve been sitting in a Sauna a couple of times a week after training and its usually around 90°C... No training this morning though. Thats the only reason I could go 25 min straight...

25 min in Sauna at 100°C
     w/ Box breathing and active joint ROM movements

Overhead Easy

This was not strictly in order as some things were alternated...

10 mins shoulder mobs

1 x 3 TGU sit-ups to elbow

       3 TGU sit-ups to hand

       1 full TGU

WOD:

Hollow body to superman roll - 3 each side

5 x The foundation exercise

3 x 30 secs handstand hold against wall

3 x 3 Strict muscle-ups from L-hang

8 min alternating EMOM:

5 Power snatches @50kg

4 Power snatches @50kg

4 x 8 Single KB military press @16kg (2 sets in a lunge, 2 sets standing)

Forearm Fire

WOD:

5000m Ski-erg for TIME
25.00  (just got back to 2.30 ave time in last minute!)

Later:

2 hours indoor rock climbing

Power Grind

WOD:

4 rounds (1 round on, 1 round off with a partner)
1 Clean complex @60kg (1 Power clean, 1 Hang squat clean, 1 Squat clean)
8 Strict pull-ups
20 Push-ups
5 Windows wipers each side
5 Box jumps @24"

Then:

4 x 500m row @2min pace  (1min rest)

7.59  (last set was easiest as i was almost recovered)

New Year New You

However hard I try to look for reasons to do sets and reps of certain exercises, I can't stick to it and its just boring! I have to have a laugh looking round the gym at people doing strange isolation moves and checking pump progress as they go!

The program for this year is no program, workouts based on Crossfit with some other stuff sprinkled in. Frequency for longevity and joint health, no focus on competing this year, just quality movement, more strength and gaining lean mass. 

MOVEMENT DAILY RX
Lift heavy a couple of times a week
Sprint a couple of times a week 
A lot of low-level movement during the day

I did a 2-day fast after Christmas drinking only bulletproof coffee and taking 10g of essential amino acids morning and night. Felt great and since then have only focused on eating at least 20 blocks of quality protein (based on 0.7g ptn /lb bodyweight @200lb which should be the least amount required to not lose any lean mass), tons of vegetables (but no rice or sweet potato - my usual go to starches) and as much fat as I could get down me in the form of butter, olive oil, avocado, nuts, heavy cream and dark chocolate. I'll keep this up and after starting training will add in some starch if energy levels drop. So far so good.

NUTRITION DAILY RX:
BP coffee with 2 blocks collagen ptn for breakfast 
20 blocks of quality protein (inc at least 2 eggs a day)
10g of essential amino acids immediately after training 
Tons of veggies and greens (no measuring)
As much quality fats as needed to be full at meal times

WOD:
Row 20 cal
10 Wallballs @9kg
5 Power Cleans @70kg
10 Wallballs @9kg

Row 20 cal
10 Box Jumps @24"
5 Power Cleans @70kg
10 Box Jumps @24"

Row 20 cal
10 KB Swings @24kg
5 Power Cleans @70kg
10 KB Swings @24kg

Row 20 cal
10 Push-ups
5 Power Cleans @70kg
10 Push-ups

16.20    (Long walk transition to rower and waited for a box!)

Recovery & Cross-Training Week

There were no reps and sets this week just lots of playing around...

3 or 4 days of SUP paddling in various conditions and wind...

Lots of hanging around on swings, rings and bars and climbing trees...

Super joints routine in the mornings and soft tissue work in the evenings...