Erg
- 30 minutes
- drag #7
- 2:06.4 /500m
- 7121m
- aveHR 122
- maxHR 133
1 to 10, 10 to 1
- pullups x1
- pushups x2
- situps x3
Neck exercises x20
8-count Burpee x 10
Max pushup in 2 minutes: 78
Max situp in 2 minutes: 74
Max pullup: 15
Later in the afternoon....
Kettlebell Snatch set
- 10 minutes, single arm switch
- 16kg
- 20 rpm
- happy that this didn't feel like work. That will change as I progress into the 20kg bell this spring.
A forgot to mention earlier that this week starts the 12-week to BUD/S Stew Smith program anew. I did not follow his running template the first go around but will be following it this 12-weeks. I thought about adding a weight vest to the bodyweight exercises, but thought better as the running will be my 'extra' this time around and I did have a few weeks of elbow tenderness that I don't wish to return. I will continue to use the Erg (and indoor cycling) in place of his swimming. Logistically getting to the pool once a week is where I am at, and I'm not entering BUD/S. I only need to survive a 1.2 mile open water swim which I feel I could accomplish right now.
All kettlebell and barbell sets are also of my own addition.
- 30 minutes
- drag #7
- 2:06.4 /500m
- 7121m
- aveHR 122
- maxHR 133
1 to 10, 10 to 1
- pullups x1
- pushups x2
- situps x3
Neck exercises x20
8-count Burpee x 10
Max pushup in 2 minutes: 78
Max situp in 2 minutes: 74
Max pullup: 15
Later in the afternoon....
Kettlebell Snatch set
- 10 minutes, single arm switch
- 16kg
- 20 rpm
- happy that this didn't feel like work. That will change as I progress into the 20kg bell this spring.
A forgot to mention earlier that this week starts the 12-week to BUD/S Stew Smith program anew. I did not follow his running template the first go around but will be following it this 12-weeks. I thought about adding a weight vest to the bodyweight exercises, but thought better as the running will be my 'extra' this time around and I did have a few weeks of elbow tenderness that I don't wish to return. I will continue to use the Erg (and indoor cycling) in place of his swimming. Logistically getting to the pool once a week is where I am at, and I'm not entering BUD/S. I only need to survive a 1.2 mile open water swim which I feel I could accomplish right now.
All kettlebell and barbell sets are also of my own addition.
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