Block 14 Operator + Black Pro Week 4 4.1 MS 4 sets; 5 min rest Pushed KB swings bc of time. 4.2 HIC Fast Five (20min cap) CANX AM session didn't happen. Had to stay at work late. Missed the session. Moving on. 4.3 MS 3 sets; 5min rest KB swings 4x20 4.4 HIC 60:120x5 4.5 MS 3 sets; 3min rest KB swin...

Sounds like you ended up with an answer. Just another option regarding your heavy light medium idea, you can always use total sets instead . Session 1 5x5 Session 2 4x5 Session 3 3x5 I am a shift worker also (Law Enforcement) and I keep the volume down on my strength sessions. I rarely go over 3 se...

Block 14 Operator + Black Pro Week 3 3.1 MS 4 sets; 5min rest My streak of four sets on Day 1 continues. Pushed KB swings to another day bc of time. I prefer to do them on days 1 and 5. Doesn't really matter though. 3.2 HIC (easy week) Fast 5 (15min cap) 3.3 MS 3 sets; 5min rest KB swing 90 4x20, 1...

Block 14 Operator + Black Pro Week 2 2.1 MS 4 sets, 5min rest. I have been getting 4 sets on day 1 of each week vice my usual 3. Feels good so far. 2.2 HIC Fast 5 (20min cap) Hard run. Really opened it up during minutes 11-17. Crashed a little right at the end, but kept pushing. One of the best run...

For those of you who have dropped the deadlift entirely and chosen a cluster like SQ / OHP / WP, have you noticed any negative effects to your athletic or job performance? Assuming you mean traditional DL, no. I don't think the DL makes sense for the vast majority of operational athletes. You can g...

Block 14 Operator + Black Pro Week 1 1.1 MS Opened it up a little here. Four sets vice my usual three. Three minutes rest vice my usual five. This was fine for BP and FSQ. WPU was kind of a disaster. After some serious thought, I think I have arrived at a somewhat novel solution for WPU. I will tak...

Post-Block 13 Test update BP 275 stuck and failed about 3/4 of the way up. The rep felt so shitty I would not have "claimed" 275 for Block 14 even if I had locked it out. Calling it 260. I didn't bother trying for 270 (nor making a second attempt at 275). FSQ 260 went up pretty easily. St...

Just finished BB. I am trying to decide which template to use: green or black. I am on a tactical element. I also love to road bike. Using black would have me doing endurance work once every other week (using the example template). Green would have me rarely doing SE or HIC work. Is there some sort...

Block 13 Operator + Black Pro Week 6; Block Review 6.1, 6.3, 6.5 MS Weights felt good. I did two reps every set. 6.1 finisher: KB swing 5x10@53lbs Other finishers CANX due to time constraints. 6.2 HIC It was raining sideways during my only window to PT. Started out the door and thought, "I don...

Block 13 Operator + Black Pro Week 5 5.1 MS First day of this block where FSQ felt lighter than BP. WPU was supposed to be bodyweight. That would have made this week's 85% (BW 3x3) "lighter" than week 2's 80% (BW 3x5). I therefore added 7.5lbs. Seemed like the right amount. Felt like noth...