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Block 2 (Black) - Week 1 Day 1: Operator - 70% Front Squat: 82,5 kg - 5 x 5 Bench: 45 kg - 5 x 5 Weighted Pullups: BW (95 kg) - 5 x 5 Deadlift: 125 kg - 1 x 5 Day 2: Hill sprints 5 rounds Day 3: Operator - 70% Front Squat: 82,5 kg - 5 x 5 Bench: 45 kg - 5 x 5 Weighted Pullups: BW (95 kg) - 5 x 5 De...

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Block 1 (Green) - Week 7 Day 1: SE - Alpha circuit 3 rounds - 20 reps (10 pullups) ~1 minute between exercises, 3 minutes between rounds. Day 2: LSS Cycling: 70 minutes Day 3: SE - Alpha circuit 3 rounds - 20 reps (10 pullups) ~1 minute between exercises, 3 minutes between rounds. Day 4: LSS Swimmi...

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Block 1 (Green) - Week 5 Day 1: Fighter - 90% Front Squat: 77,5 kg - 3 x 3 Overhead Press: 50 kg - 3 x 5 Weighted Pullups: 88 kg + 20 kg - 3 x 5 Day 2: LSS Cycling: 100 minutes Day 3: LSS Cycling: 90 minutes Day 4: Fighter - 90% Front Squat: 77,5 kg - 3 x 3 Overhead Press: 50 kg - 3 x 5 Weighted Pu...

Block 1 (Green) - Week 4 (Easy week) Day 1: Fighter - 80% Front Squat: 70 kg - 3 x 5 Overhead Press: 45 kg - 3 x 5 Weighted Pullups: 10 kg - 3 x 5 Day 2: LSS Run: 30 minutes Day 3: LSS Swim: 30 minutes Day 4: Fighter - 80% Front Squat: 70 kg - 3 x 5 Overhead Press: 45 kg - 3 x 5 Weighted Pullups: 1...

Week 3 - Day 6
Fun Run
8,12km in 1 hour and 2 minutes
10 burpees or 20 squats and 20 pushups every 6 minutes
Easy pace, 135 avg BPM.

Next week is definitely gonna be an easy week, and I'll start posting week for week instead since that looks more structured.