Dynamic Warm-up / Jump Rope 2 minutes
Squat (275# max)
5x 125, 150, 180, 205#
5+@ 235# x 8
Bench Press (275# max)
5x 125, 150, 180, 205#
5+@ 235# x 7
Weighted Pullups (60kg max)
5x 28kg, 32kg,
5x 40kg (4+1)
5x 44kg (2+1+1+1)
5+@ 50kg x 1+1+1+1+1
- definitely dropping the working max down to 45kg and maintaining quality
Pushups in 2 minutes: 63
Situps in 2 minutes: 74
Pullups (max): 16
Plank - 60sec.
Seated Calf Raise
5x 45, 55, 70, 70#
After Work.....
Spin Bike at home
- 40 minutes
- aveHR 128
- maxHR 142
My continually evolving training plan. Finally through the Phase II BUD/S Prep plan of Stew Smith's. I was not a fan (but I did learn some weaknesses) and could not find any sort of progression with it, I think he drank too much crossfit kool-aid. However, I do like his first rendition of BUD/s school prep and I will be going back to it with the addition of what I have learned. Even though I am training for an Ironman, I do like to maintain some strength so will be adding in 5/3/1 on squat, bench, deadlift, overhead press, hang clean and pullups. I look to use very conservative maxes with 5/3/1 and let it build over the year, no rush. Then I will go to the bodyweight conditioning and aerobic training. Kettlebell sport long-cycle and snatch will still be a part of my weekly program as well, again staying with my conservative long-term approach. Ultimate goal outside of finishing Ironman Boulder is to become more or less an unstoppable machine.
Squat (275# max)
5x 125, 150, 180, 205#
5+@ 235# x 8
Bench Press (275# max)
5x 125, 150, 180, 205#
5+@ 235# x 7
Weighted Pullups (60kg max)
5x 28kg, 32kg,
5x 40kg (4+1)
5x 44kg (2+1+1+1)
5+@ 50kg x 1+1+1+1+1
- definitely dropping the working max down to 45kg and maintaining quality
Pushups in 2 minutes: 63
Situps in 2 minutes: 74
Pullups (max): 16
Plank - 60sec.
Seated Calf Raise
5x 45, 55, 70, 70#
After Work.....
Spin Bike at home
- 40 minutes
- aveHR 128
- maxHR 142
My continually evolving training plan. Finally through the Phase II BUD/S Prep plan of Stew Smith's. I was not a fan (but I did learn some weaknesses) and could not find any sort of progression with it, I think he drank too much crossfit kool-aid. However, I do like his first rendition of BUD/s school prep and I will be going back to it with the addition of what I have learned. Even though I am training for an Ironman, I do like to maintain some strength so will be adding in 5/3/1 on squat, bench, deadlift, overhead press, hang clean and pullups. I look to use very conservative maxes with 5/3/1 and let it build over the year, no rush. Then I will go to the bodyweight conditioning and aerobic training. Kettlebell sport long-cycle and snatch will still be a part of my weekly program as well, again staying with my conservative long-term approach. Ultimate goal outside of finishing Ironman Boulder is to become more or less an unstoppable machine.
No comments:
Post a Comment