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