KShea wrote:Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

Don't know how I missed this. That's a massive improvement, nicely done!

grouchyjarhead wrote:I've noticed running helps rucking, and vice versa, so to hit both is ideal.

Man, great observation.

x 2 on everything Tango and Grouchy said. Being a good distance or pace runner doesn't translate equally to being able to ruck comfortably for days.

most job interviews are a derivation of a behavioral interview. look up behavioral interview questions. pull together a docket of 15-20 stories from work/school/military career that align with those behavioral questions. make those stories flexible enough that they can fit different takes on simila...

https://www.youtube.com/watch?v=yUihLVk-ssk Conor's cardio is frequently brought up as a point of weakness during the MayMac fight. If you go by social media, Conor didn't run, he mostly cycled for his base building. Whereas Mayweather regularly runs 5-15 miles when preparing for a match, sometimes...

As a "tactical athlete" with a relatively strenuous conditioning load, there's two ways to do 531 in my eyes: "I'm not doing shit", just the main lifts (bp, sq, mp, dl) Full blown 531 including a nice cluster of accessory lifts (like "Boring But Big", Triumvirate,) &quo...

When I'm on shift I work out right after, around 5-6 in the evening. On days off I like getting my running and conditioning workouts in the morning, and weights around lunch time.

Good thread. People are shotgunning zinc on the advice of supplement "gurus" aka salespeople without realizing it's a potent copper antagonist. Copper's not the bad guy unless it's used in excessive amounts (like any vitamin or mineral). Copper aids in the absorption of iron and is import...

5-10 minutes of skipping before any and all weight training. I find it warms me up and gets my muscles limber and ready. Then I usually do an empty bar set for 10-20 reps, followed by 1 plate/side for 1-2 sets of 5 reps. Most of the time that's enough. I spend more time with warm up sets on deadlift...

Hi Tom, the standard strength-first approach is 5 weeks max strength & E followed by 3 weeks SE & HIC. It's recommended that you use a training max for the 5 weeks of max-strength work. The template itself has nothing to do with 531, rather the concept of the training max (using 90% of your ...