BLOCK 1, week 3 (basebuilding) Session 1 LSS run 6.51 km (4.04 mi) 40:00 (6:09/km), HR(avg) 127 Session 2 One-Handed Swing 10x10 (24,28,28,28,24) Turkish Get-Up 10x1 (24,28,28,28,24) HSPU BB Row Session 3 LSS run 5.96 km (3.70 mi) 40:00 (6:43/km), HR(avg) 126 Session 4 One-Handed Swing 10x10 (24,28...

BLOCK 1, week 2 (basebuilding) Session 1 LSS run 5.03 km (3.12 mi) 35:00 (6:58/km), HR(avg) 130 Session 2 One-handed swing 10x10 (24 kg) (53 lbs) in 5 min Rest 1 min Turkish Get-Up 10x1 (24 kg) in 10 min Towel Pull-Up Nordic Hamstring Curl Session 3 LSS run 5.43 km (3.37 mi) 35:00 (6:27/km), HR(avg...

[...] (I'm an English teacher.) Thank you very much. Your explanation is very helpful. I'm having a lot of trouble with the use of articles because my native language doesn't use them. Using commas is also giving me headache because the rules are very different in English. For example, in my native...

BLOCK 1, week 1 (basebuilding) Time to start with base building. The plan here is to do 4-5 LSS sessions per week and 4-5 kettlebell Simple & Sinister sessions per week. In addition I will be doing some prehab and easy ancillary work. I will also do short Vinyasa yoga flows (15-20 min) outside ...

Now that I have my mandatory PFT out of the way, I'm going to start with base building. Instead of doing the standard variation, I'm going to use running for LSS and Simple & Sinister kettlebell program for strength endurance. I'm doing S&S for a couple of reasons. First, I have easy access ...

I'm a LEO from northern Europe. I have some military background in support units. I'm currently training to be able to do my job and to stay healthy. I used to do some grappling on a hobbyist level, and I would really like to get back to rolling. At the moment logistics don't allow for martial arts,...

Hi everyone, I'm a LEO from northern Europe. I was in army reserve for several years and also worked in private security for a couple of years. I found TB when I was recovering from an injury last December. I was in awe. Finally someone had figured out how to put together a comprehensive structured ...