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