Block 4 Wk 1 Operator / Black Professional M - MS 70% B5x5 72.5kg, S 5x5 102.5kg, WPU 5x5 5kg, 3x1min planks T - HIC - 24kg KB swings, 15LH, 15RH x2 then 12,10,8,6,4,2 for 228 swings in total W - As M T - HIC - ME2, 24kg KB swings and Burpees, 10 rounds F - As M S - E 60m run 6.0m @ 9:51mm Swapped o...

Barkadion wrote: May I ask what part of it?

Andalucía - Southern Spain

In the summer it gets up to high 30C / early 40C which is ok for MS but just moving outside can be a workout on its own even late in the evening. I’m from the UK and not adapted to the heat!

Block 3 Wk 6 Operator / Black Professional M - MS 95% B3x2 95kg , S 3x3 132.5kg, WPU 3x2 32.5kg, 2x1min planks T - HIC - 10 x Hill Sprints W - As M T - HIC 24kg KB swings, 15LH, 15RH x2 then 12,10,8,6,4,2 for 228 swings in total. F - As M S - E 60m run 6.0m @ 9:57mm Good week to finish the block, Sq...

Fingers crossed for a kindle version in the new year. Its not easy get the book shipped via US or UK Amazon to where I live.

Block 3 Wk 5 Operator / Black Professional M - MS 85% B3x5 85kg , S 3x5 117.5kg, WPU 3x5 20kg, 2x1min planks T - HIC - Fast 5 1m WU, 3m @ 8:10mm, 1m CD. W - As M but 5x5 for all. T - HIC 24kg KB swings, 15LH, 15RH x2 then 12,10,8,6,4,2 for 228 swings in total. F - As M but 5x5 for all. S - E 60m run...

Block 3 Wk 4 Operator / Black Professional M - MS 75% B5x5 75%, S 5x5 105kg, WPU 5x5 7.5kg, 2x1min planks T - HIC - Fast 5 1m WU, 3m @ 8:10mm 172 AHR, 1m CD. W - As M T - HIC 24kg KB swings, 15LH, 15RH x2 then 12,10,8,6,4,2 for 228 swings in total. F - As M S - E 60m run 60m 5.7m 10:34mm 148 AHR. An...

Block 3 Wk 3 Operator / Black Professional M - MS 90% B3x3 90kg, S 3x3 125kg, WPU 3x3 27.5kg. T - Rest W - As M + 100 24kg KB swings. T - HIC 10x Hill sprints F - As M S - E 60m run 60m 5.7m 10:24mm Good week, really felt like I owned the weights, see how the 95% week goes before progressing. Kept H...

Block 3 Wk 2 Operator / Black Professional M - 7m brisk walk. T - Rest W - MS 80% B 5x5 80kg, S 5x5 110kg, WPU 5x5 15kg. 100 24kg KB swings. T - As W but 3x5 F - 10x Hill Sprints S - As W but 3x5 Away for work M/T so reversed the week. Second and third strength sessions I dropped to 3x5 as lifted 3 ...

Block 3 Wk 1 Operator / Black Professional M - MS 70%, B 5x5 70kg, S 5x5 97.5kg, WPU 5x5 2.5kg. T - HIC - Fast 5, 1mWU, 3m @ 8:15mm, 1mCD. W - As M T - HIC - 24kg KB swings 15 RH, 15 LH x 2 then 12,10,8,6,4,2. 228 swings total. F - As M, S - E - 59min LSS Run 5.7m 10:20mm. Good week, all weights fel...

Wk 6 Operator / Black Professional M - MS 95%, B 3x2 95kg, S 3x2 132.5kg, WPU 3x2 32.5kg. T - HIC - 24kg KB swings 15 RH, 15 LH x 2 then 12,10,8,6,4,2. 228 swings total. W - As M T - 10 x Hill Sprints F - As M, S - E - 58min LSS Run 5.6m 10:28mm. That completes a very disrupted block. Next block wil...