Base building and more

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Cfh138
Posts: 226
Joined: Fri Feb 01, 2008 9:27 pm

Base building and more

Postby Cfh138 » Mon Aug 24, 2015 3:29 pm

Was reading quite some stuff about building a solid base(Tactical barbell, Jim Maddens article, etc.)

So i decide to build a base.

Goal is 12 weeks( only 'problem' is a 3 1/2 weeks of vacation, with the first week being a detox.)
Always wanted to try Stew Smith's 12 weeks to BUD, but i'll modify it a bit.

Week 2 Day 1

30 minutes of rowing (cant run with my knees yet)

Later Upper body PT

2 Rounds of each pair

5 pullups
15 pushups

5 close grip pullups
10 diamond pushups

5 wide pullups
15 wide pushups

5 BJJ pullups
10 dive bombers

then

3x 30 arm haulers

2x 25 Neck up/downs
2x 25 Neck left/right
" There are no magical fixes! It`s all up to you"

Cfh138
Posts: 226
Joined: Fri Feb 01, 2008 9:27 pm

Re: Base building and more

Postby Cfh138 » Wed Aug 26, 2015 2:14 pm

Week 2 Day 2

Missed the workout due to a hard day.

Week 2 Day 3

Did the swimming from yesterday.

400m warmup
4x50m Sprint 30sec rest
5x100m @2:10
3x50 paddles 30sec rest
100m cool down

Then

30min row

Upper body PT

2 sets of each pair

5 pullups
15 pushups

5 close grip pullups
10 diamond pushups

5 wide pullups
15 wide pushups

5 BJJ pullups
10 dive bombers

Stop after this, i was dead.
" There are no magical fixes! It`s all up to you"

Cfh138
Posts: 226
Joined: Fri Feb 01, 2008 9:27 pm

Re: Base building and more

Postby Cfh138 » Fri Aug 28, 2015 11:22 am

Week 2 Day 3

Missed training due to building a shed all day.

Week 2 Day 4

Did the planned training from yesterday.

Hypoxic swim pyramid.
2,4,6,8,10,10,8,6,4,2 strokes per breath.
That was hard, never done that before, couldnt complete the 8's and 10's.

10x50m with 10sec rest.

Later

Rowing

500m easy
500m sprint
500m easy
500 sprint
250m easy
250m sprint
250m easy
250m sprint
250m easy
250m sprint
250m easy
250m sprint
" There are no magical fixes! It`s all up to you"


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