Block 5 Wk 1 Operator / Black Professional M - MS 70% B5x5 72.5kg, S 5x5 102.5kg, WCU 5x5 10kg, 3x5 Ring Dips, 3x10 Face Pulls T - HIC - ME2 with 24kg KB W - Rest T - As M but 3x5, no dips of FP, Apex Hills x 5. F - As M S - LSS 50min run 4.6m @ 10:46mm Solid week, had to move a couple of days aroun...

On the bench issues, a classic mistake a lot of people make is they try to use their chest too much, almost like it's a really heavy db fly. But a lot of heavy benchers use their back more than their pecs. I try to think about keeping my elbows close to my torso and driving my elbows up and down. H...

Block 4 Wk 6 Operator / Black Professional M - MS 95% B5x1 97.5kg, S 5x2 137.5kg, WCU 5x2 37.5kg T - HIC - 15,12,10,8,6,4,2 single handed 24kg KB swings 2 x each side. W - As M T - HIC - Apex Hills x 10 with 24kg KB. F - As M S - LSS 60min walking. SE - 3 x 20 A circuits, Push ups, Face pulls, Pull ...

Block 4 Wk 5 Operator / Black Professional M - MS 85% B5x3 87.5kg, S 5x3 122.5kg, WCU 5x3 22.5kg, 3x1m planks T - HIC - ME2 with 24kg KB. W - As M T - HIC - Apex Hills x 4 with 24kg KB. 50 single handed KB swings each side. F - As M S - E 38min run 3.4m @ 11:05mm. No issues on weights, all three fel...

I saw you were considering using weighted ring dips in your next cluster as your main pressing movement. Is this something you have done before? I’ve got 8 weeks left of my Op / Black plan but when I move to a 9 week block of Fighter Green afterwards I was considering including them as a main lift ...

I saw you were considering using weighted ring dips in your next cluster as your main pressing movement. Is this something you have done before? I’ve got 8 weeks left of my Op / Black plan but when I move to a 9 week block of Fighter Green afterwards I was considering including them as a main lift a...

Block 4 Wk 4 Operator / Black Professional M - MS 75% B5x5 77.5kg, S 5x5 110kg, WCU 5x5 10kg, 3x1m planks T - Rest W - As M T - HIC - Apex Hills x 10 with 24kg KB. F - As M S - E 61min run 6.0m @ 10:10mm. Had a long work day on Tues so missed the HIC. Planned to make it up on the Friday but felt a b...

KB has a comment in this post. http://tacticalbarbell.com/forum/viewtopic.php?f=3&t=928&p=11422#p11422 LSS is a type of E but not the only type. As an example, in the conditioning book training vault numbers 6 & 7 in the E section are both classed as E as they are over 30min, but have no...

Block 4 Wk 3 Operator / Black Professional M - MS 90% B4x3 92.5kg, S 4x3 130kg, WCU 4x3 30kg, 3x1m planks T - HIC - 10x Hill Sprints W - As M T - HIC - Fast 5 1m WU, 3m @ 8:15mm, 1m CD F - As M S - E 59min run 6.0m @ 9:49mm. Tried to keep the volume high so did 4x3. Squat and WCU were good, struggle...

Block 4 Wk 2 Operator / Black Professional M - MS 80% B3x5 82.5kg, S 3x5 115kg, WCU 3x5 17.5kg. T - HIC - 10x Hill Sprints W - As M but 5x5 and 3x1m Planks T - HIC - ME2, 24kg KB swings and Burpees, 10 rounds F - As W S - E 60m run 6.0m @ 9:55mm Cut the volume back to 3x5 on Monday as NYE and didn’t...