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