31st August, 2012

@ MDG Dive Pool

45 minutes Snorkling

30th August, 2012

@Crossfit

Warmup: 200m run; lunges; reverse lunges; spiderman lunges; stripper stretch; scorpian broadjumps; 200m run

Then:
15 minutes, as many rounds as possible:
- 3 Turkish Get Ups (12.5kg DB)
- 6 Weighted Pull Ups (12.5kg DB)
- 9 Thrusters (Single 12.5kg DB)
- 12 Weighted Lunges (Single 12.5kg DB)

Count: 3 Rounds + 3TG + 6PU + 2TH
(not the best score, should of got 4 rounds at least)

After:
10 minutes of Double-Unders practice. Got some reasonable linking going on – 3 reps

29th August, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Knee Squat therapy… 5 x 5 Backsquats not too heavy
- 20kg, 20kg, 30kg,… 5 x 40kg

Then:
Tabatas. 8 Rounds + 8 Rounds of 20 seconds work, 10 seconds rest
A: Press Ups. Rest is held in up position
B: Squats. Rest is held in lower position

Scores are lowest round. 5, 7
(Only did 4 rounds of squats because of knee. Added on 3 rounds of pull ups equiv)

28th August, 2012

@Crossfit

Warmup: 400m run; Wall Stretches; Bergener warmup

Then:
5-5-5-5-5 Push Press:
- 20kg; 30lkg; 3x40kg;… 5 x 45kg

Then:
For time:
- 800m run
- 15 Hang Split Snatch (30kg)
- 400m run
- 12 Hang Split Snatch
- 200m run
- 9 Hang Split Snatch

Time: 12:07

27th August, 2012

Diving @ Capernwray

Couple of dives concentrating on navigation, planning and timing. Some free ascent practice without guide to 5m safety. We just used 1 cylinder fill for both dives.

Dive #1: Dive time 31minutes. Max Depth 16.5m. Avg. 10.1m. 115 bar used. SAC=20.9
Dive #2: Dive time 20minutes. Max Depth 17.4m. Avg. 11.4m; 60 bar used. SAC=15.7

24th August, 2012

@Crossfit

Warmup: 500m row; Ankle Wall Stretches; Bergner warmup

Then:
Work to a x1 Max Snatch:
- 20kg,…. 3x30kg; 2x35kg; 40kg; 42.5kg (PB) (lot of fails)

Did Squat Snatch upto 30kg, then switched to Power Snatch to give knee a break

23rd August, 2012

@Crossfit

Warmup: Skipping; 3 x 10 Press Ups; Pull Ups; Sit Ups; Squats

Then:
3 Rounds for Time:
- 21 DB Split Clean (12.5kgs)
- 15 Burpees
- 9 Pull Ups

Time: 14:08

After:
15 minutes of Power Clean practice.
Warmup, then 30, 40, 50s for technique