Wednesday, March 8, 2017

Wednesday - Mar. 8

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.

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