Week 3 Fighter 90% + 3 conditioning (Block 1) Day 3/5 Skip 5 mins Bench press 5(80x3) Squat 5(70x3) Pull up on rings 3(8) then last set managed 6 Deadlift 1(62.5x3) Barbell Curls 4(27.5x8) s/s dips on rings 4(7) Ab roller on incline 4(5) Day 4 5 min skip 3x2 min shadow box 3x2 min heavy bag SE Circu...

Week 2 Fighter 80% + 3 conditioning Day 2/7 Skip 5 mins Bench press 5(72.5x5) Squat 5(60x5) Pull up on rings 4(7) Deadlift 1(55x5) Barbell Curls 4(25x10) s/s dips on rings 4(6) Ab roller on incline 4(5) Day 3 5 min skip 3x2 min shadow box 3x2 min heavy bag SE Circuit 60s exercise/20s rest 2 sets Bur...

Week 1 Fighter 75% + 3 conditioning Day 2/5 Skip 5 mins Bench press 5(67.5x5) Squat 5(57.5x5) Pull up on rings 5(6) Deadlift 1(52.5x5) Barbell Curls 4(22.5x12) s/s dips on rings 4(5) Ab roller on incline 4(5) Day 3 5 min skip 3x2 min shadow box 3x2 min heavy bag SE Circuit 60s exercise/20s rest 2 se...

Week 6 (Fighter + Black) Strength day 2 + 4 L sit chin up on rings 8/8/8 Assisted one arm press up 8/8/8 20 kg split squat 5/5/5/5 16 kg KB swing 100 reps Incline ab roller 5/5/5/5 Heavy bag 3 x 2 min HIC day 4 + 7 1. Devils Trinity (KB swings/burpees/heavy bag/rest) 5 rounds 2. Fast 5 k Week off no...

Week 5 (Fighter + Black) Strength day 2 + 4 L sit chin up on rings 7/7/7/7 Assisted one arm press up 7/7/7/7 18 kg split squat 5/5/5/5 16 kg KB snatch pyramid 1 to 7 to 1 Incline ab roller 5/5/5/5 Heavy bag 3 x 2 min HIC day 4 + 7 1. Meateater 2 with 16 kg KB + 5 kg vest (one arm swings 10/burpees 1...

Week 4 (Fighter + Black) Strength day 1 & 5 L sit chin up on rings 6/6/6/6 One arm assisted press up 6/6/6/6 16 kg KB Bulgarian split squat 5/5/5/5 16 kg KB snatch pyramid 1 to 7 to 1 Ab roller on incline 5/5/5/5 Heavy bag 3 x 2 min HIC days 1. Meateater 2 (16 kg KB one arm swings 10 + 5 kg vest...

Week 3 Fighter + 3 HIC Day 2/4 Strength L sit chin ups on rings 8/8/8/6 Assisted one arm press up 8/8/8/8 20 kg Bulgarian split squat 5/5/5/5 16 kg KB snatch pyramid 1 to 7 to 1 Ab roller on ramp 5/5/5/5 Heavy bag 3 x 2 min Day 1 Meateater 2 with 16 kg one arm swings 10 reps/10 burpees wearing 5 kg ...

Week 2 Day 1/4 Strength L sit chin up on rings 4x7 reps Assisted one arm press ups 4x7 reps 18 kg Bulgarian split squat 4x5 reps 16 kg KB snatch pyramid 1/2/3/4/5/6/7 then back down Ab roller on incline 4x5 reps Heavy bag 3 x 2 min Day 2/3/5 HIC Meateater 2 with 16 kg KB wearing 5 kg vest (one arm s...

Changed things up to suit my circumstances and fitness requirements, posting helps me keep track and stop deviating !! Week 1 Day 1/3 Fighter L sit ring chin ups 4x6 reps Assisted one arm press ups 4x6 reps Bulgarian split squat with 16 kg KB 4x5 reps One arm snatch with 16 kg KB 4x10 reps each side...

Thank you I really appreciate you taking the time to answer my question, I can see a bit more clearly now what reasonable adaptions I can make Going forward immediately I will do the following: For my 3 conditioning days: 1. Fast 5 k 2. Short hills x 10 (there is a short hill that would take 10-15 s...