Critique my plan

[malander93]

Just to make things clear, I want to increase push ups, pull ups, sit ups and endurance and eventually get my 1.5 mile run down to around 10 minutes.

I just finished up a 6 week block of fighter/bangkok + green, with an additional SE.

My cluster was..

Hex DL
Bench
Weighted Pull Up

For SE, I switched at 3 weeks to a simple Push up, Row, Sit Up, Squat cluster.

Mostly Running and some rucking for E.

I'd like to continue with Fighter/Bangkok because SE is something I need to work on, and I'm reluctant to do less than 2 MS days/week. I will continue with green as well.

I am thinking about doing this a couple different ways...

Plan #1
MS
Clean and Press
Front Squat
Bench

SE
Push Up
Sit Up
Row
KB Swing
Hanging Leg Raise

Push Ups and Sit Ups would be done as a percentage of my max. So on week 1, I would do 3-5x5 @70% for max strength exercises, and 3-5x70% max reps for push ups and sit ups. Rows would mirror push up reps. I would like to do the fighter pull up program along side this.

Plan #2
MS
Clean and Press
Front Squat
Bench
Weighted Pull Up

SE
Push Up
Sit Up
Row
KB Swing
Pull Up

Push ups, sit ups, and pull ups would be done as a percentage of my max on SE day, but on MS days I will do weighted pull ups.

What are everyone's thoughts on this? Main goal is to increase push/pull/sit numbers while maintaining strength and developing endurance. I am curious if anyone has even done a "reverse" fighter/bangkok set up with 2xSE and 1xMS per week. Obviously not ideal for MS maintenance but wondering if it would work for my needs.

I could also see where a 3 week operator block followed by a 3 week SE block could work too.

[ectional]

Goal is to increase SE and E with maintaining strength... Sounds like basebuilding to me. Granted you might lose some strength but you can't have it all at all times and that strength will return really quickly.

[Maxrip13]

Just to make things clear, I want to increase push ups, pull ups, sit ups and endurance and eventually get my 1.5 mile run down to around 10 minutes.

I just finished up a 6 week block of fighter/bangkok + green, with an additional SE.

My cluster was..

Hex DL
Bench
Weighted Pull Up

For SE, I switched at 3 weeks to a simple Push up, Row, Sit Up, Squat cluster.

Mostly Running and some rucking for E.

I'd like to continue with Fighter/Bangkok because SE is something I need to work on, and I'm reluctant to do less than 2 MS days/week. I will continue with green as well.

I am thinking about doing this a couple different ways...

Plan #1
MS
Clean and Press
Front Squat
Bench

SE
Push Up
Sit Up
Row
KB Swing
Hanging Leg Raise

Push Ups and Sit Ups would be done as a percentage of my max. So on week 1, I would do 3-5x5 @70% for max strength exercises, and 3-5x70% max reps for push ups and sit ups. Rows would mirror push up reps. I would like to do the fighter pull up program along side this.

Plan #2
MS
Clean and Press
Front Squat
Bench
Weighted Pull Up

SE
Push Up
Sit Up
Row
KB Swing
Pull Up

Push ups, sit ups, and pull ups would be done as a percentage of my max on SE day, but on MS days I will do weighted pull ups.

What are everyone's thoughts on this? Main goal is to increase push/pull/sit numbers while maintaining strength and developing endurance. I am curious if anyone has even done a "reverse" fighter/bangkok set up with 2xSE and 1xMS per week. Obviously not ideal for MS maintenance but wondering if it would work for my needs.

I could also see where a 3 week operator block followed by a 3 week SE block could work too.

What are your current numbers and where do you need to improve ?

If you already are hitting decent numbers my advice would be different to if you are only doing 20-30 reps.

[Aelian]

@Malander, please read this:

http://tacticalbarbell.com/forum/viewto ... ?f=3&t=867

And post all relevant info.

Thanks.

[malander93]

@Malander, please read this:

http://tacticalbarbell.com/forum/viewto ... ?f=3&t=867

And post all relevant info.

Thanks.

Shoot, go ahead and delete this. I will repost once I have tested new maxes on Thursday/Friday and have given the book another look over.