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