Block 19 Op + Black Week 1 1.1, 1.3, 1.5 MS Using conservative weight. WPU did not feel great, especially on 1.1. Not really the weight, but getting used to the movement. FSQ and BP no issues. Resisting temptation to do swings. Working on two neglected systems - MS and HIC. Seems like I should focu...

Thanks for the input. I can't afford to abandon any of MS, SE, E, and HIC. Each domain is currently equally important to me. Block 19 Week 0 Operator + Black 1 3x5 test weights Cluster: WPU, FSQ, BP 2 Indoor Power Intervals AD bike 2min AD 5min rest x2 1min AD 5min rest x2 Avg rates Watts 195, 251, ...

Block 18 Basebuilding (2nd half) 1 MS 3x5 WPU +10 FSQ 135 BP 135 First MS since November. Hamstrings cramping.  2 E Run 47min Terrible 3 Off 4 MS 3x5 WPU BW FSQ 135 BP 135 5 Swim 500yds 6 Off (work) Walked a bunch of miles but not claiming as training. 7 MS 3x5 WPU +10 FSQ 135 BP 135 8 Run 45min 9 ...

Have you done basebuilding? Controlled, intentional basebuilding (by the book, SE first) did wonders for me when I was banged up and needed to rebuild. After that, use the correct tools. Operator isn't the way to selection/rucking shape. Search around in the posts here and you will find what you nee...

Block 18 Basebuilding (SE first) Week 6 6.1 SE Pull-ups 10 Other exercises 50 6.2 E Run 60min 6.3 Rest 6.4 E Run 50min 6.5 SE 1x50 Feet assisted pull-ups (Kind of like this https://www.youtube.com/watch?v=-2YEWLPY_kg . "Stood" on bar. Didn't push with legs, just took some of the weight ou...

Block 18
Basebuilding (SE first)
Week 5

5.1
Rest


5.2
RHR 54

E
Run 40min

SE
Pull-ups 7/6
Other exercises 40


5.3

E
Run 1:01


5.4
SE
Pull-up 7/6
Other exercises 40/20


5.5
Rest


5.6

E
Run 1:03

Block 18 Basebuilding (SE first) Week 4 4.1 RHR 56 SE Pull-up 6/6/6 Step-up 30/30/30 KB swing 30/30/30 4.2 RHR 51 E Run 40min 4.3 RHR 52 E Run 42min SE Push-up 30/30 Sit-up 30/30 4.4 RHR 55 E Run 40min SE Push-up 30 Sit-up 30 (cleaning up missed set from 4.3) 4.5 RHR 58 Pull-up 7/6 Other exercises ...

Block 18 Basebuilding (SE first) Week 3 3.1 RHR 59 E Run 40min 3.2 RHR 60 SE Pull-up 6/5/4 Step up 20/20/20 (transfer to living room - had to watch kids) Push-up 20/20/20 Sit-up 20/20/20 KB swing 20/20/20 3.3 RHR 54 E Run 47min 3.4 RHR 56 Rest 3.5 RHR 54 Run 40min 3.6 RHR 56 SE + E Pull-up 6/6/5 Ot...

Really feel like the TB program fits my work and play perfectly and articulates what I've spent a lot of time (and frustration) learning over many years. I have a physically demanding job and mountain bike/backcountry ski with some aggressive volume/intensity. Former elite level MTB racer, dabbled ...

Block 18 Basebuilding (SE first) Week 2 2.1 RHR 56 SE Pull-up 5/4/4 Other exercises 20/20/10 Same cluster, same rest 2.2 RHR 53 E Run 45min 2.3 RHR 65 E Run 40min 2.4 RHR 63 SE Pull-ups 5/5 Other exercises 20/20 No time for 3rd circuit 2.5 RHR 55 SE Step-up 20 Sit-up 20 KB swing 20 One circuit befo...