TacticalBarbell.com

27/2/24

TBDL
167kg 1x3 (last rep held at the top for a bit of added grip work)

WD
15kg 5x5

Note: good fun session today.

28/2/24

LSS Airbike
32 mins

Later that day

Ramp Rollouts
3rd notch 3x3

Band Good Mornings
3x15

Thick Pinch Block Lifts
22.5kg 3x3 p/s

Wrist to Knuckle Push Ups
3 sets

Note: was feeling very good today.

29/2/24

HBBSQ
80kg 3x5

WD
60kg 1x1

WPU
10kg 3x5

Note: the dip felt very solid. I’ve mapped things out, it looks like I have two 3-4 week blocks before I’m sure for the yearly base build, which I will stick with the standard approach. I believe I’ll stick to regular OP/IA for the last two blocks or I’ll run one regular fighter block and basebuild from there. I’ll keep my current cluster but I’ll drop the TBDL as I’ll have swings (apex, or a sandbag lift added in on the second day of lifting, band good mornings etc) for the posterior chain.

1/3/24

Apex Hills

Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x10

31/33/33/32/33/32/32/32/31/32 seconds

Note: I think I say this every time, but apex is still by far my favorite session of all. Always enjoy a good hill sprint, don’t know what it is, it just always feels great.

2/3/24

Rest Day

Note: looking to stick to the “take rest day before you need a rest day” mantra. Mobility and pliability on for today.

3/3/24

HBBSQ
110kg 1x1

WD
20kg 3x5

WPU
10kg 3x5

Note: hammies were still a little sore post Apex, but otherwise, not a bad session. I’ve had a bit of knee pain during this block, that and the legs haven’t been recovering as well, so I am considering moving base building forward a bit, or running fighter. I’ll train tomorrow, then deload for a week and go from there.

4/3/24

Disarmed

10 Burpees
2 mins heavy bag
Rest 1 min
x5

Then

Ramp Rollouts
2nd notch 3x3

KB Side Bends 24kg 8 p/s
Russian Twists 16kg 10 p/s
Crunches 20
Rest 1min
x3

Note: felt really good on disarmed. Always a fun session. That’s it for for op/pro. It seems the heavier loading is leaving me a bit stiff and sore for other things I want to do, particularly with the legs. I cruised through today however with no issues. So just to give the lower body some time, if I run fighter I may run with a conservative T max and a few other tweaks conditioning wise. We’ll see. BB may also be next, I’d rather wait until I’ve moved in the next couple months of months before I start bb though.

5/3/24

Skate
A bit over an hour

Note: fun afternoon session. Much needed.

6/3/24

Rest Day

Note: Pliability today

7/3/24

Rest Day