Some beach sections, paths and rock hopping
4 hrs - first 1.5 hrs with Ed which was about 5km...
Monday, 22 February 2016
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
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
Tuesday, 16 February 2016
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
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
Thursday, 4 February 2016
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
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...
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
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
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