I’ll try to get to the point Started Operator Black 12 months ago using barbells with 2-3 HIC a week (mainly ME 2/Fast 5k/combat conditioning/Fobbit) Owing to change in circumstances 6 months ago no longer have access to gym therefore conditioned HIC but altered strength to body weight training (pul...

Rest week from Operator Day 1:RD Day 2: Boxing training (skip/shadow/heavy bag 2x2min/body spar 3x2min/SE circuit) Day 3: HIC 5 k Tempo Run 21m 55s (PB) Day 4: Devils Trinity x 5 (16 kg one handed KB swings 30s+30s/burpees 60s/shadow box 2kg DB 60s/60 rest) Day 5/6/7 will be rest days then back on n...

Block 3 notes Have consistently lifted using Operator 3 times a week for 6 weeks one rep max's have increased as follows in block: Squat 98 kg (increase 5kg) Weighted chin up (increase 1 kg) Bench Press (increase 3 kg) Total one rep max increases from 3 blocks Squat has increased 28 kg Weighted chin...

Operator block 3 Week 6 (95%) Day 1/3 Skip 10 minutes Squat @ 87.5 kg 2/2/2/2 Weighted chin up @ 17.5 kg 2/2/2/2 Bench Press @ 95 kg 2/2/2/2 Hanging straight leg raises 50 reps (sets of 10) Day 5 Skip 10 minutes Incorporated testing today as follows: Squat @ 87.5 kg 2/2/2 rested 3 minutes then did A...

Operator block 3 Week 5 (85%) Day 1/3/5 Squat @ 80 kg 3/3/3/3/3 Weighted chin up @ 16.25 kg 3/3/3/3/3 Bench Press @ 85 kg 3/3/3/3/3 Hanging straight leg raise 50 total (sets of 10) Easy week conditioning Day 2 1.5 mile run in 10m11s Day 4 Devils trinity (KB swings/burpee/light DB shadow box) 3 sets ...

Operator Block 3 Week 4 (75%) Day 1/4/6 Squat @ 70 kg 5/5/5/5/5 Weighted chin up @ 16.25 kg 5/5/5/5/5 Bench Press @ 75 kg 5/5/5/5/5 Hanging straight leg raise 50 reps (sets of 10) Day 2 Boxing training (Skip/shadow/4 x 2 min body spar/2x 2 min heavy bag/SE circuit) 60 minutes Day 3 Rest day Day 5 HI...

Operator Block 3 Week 3 (90%) Day 1/3/5 Skip 10 min warm up Squat @ 85 kg 3/3/3/3 Weighted chin up @ 16.25kg 3/3/3/3 Bench Press @ 90 kg 3/3/3/3 Hanging straight leg raises 50 reps (sets of 10) Day 2 Boxing circuit (skip/bodyweight circuit/4x2 min rounds body spar/2x2 min rounds heavy bag/SE circuit...

Operator Block 3 Week 2 (80%) Day 1/3/5 Skip 10 min warm up Squat @ 75 kg 5/5/5/5/5 Weighted chin up @ 15kg 5/5/5/5 Bench Press @ 80 kg 5/5/5/5/5 Hanging straight leg raises 50 reps (sets of 10) Day 2 Boxing circuit (skip/bodyweight circuit/4x2 min rounds body spar/2x2 min rounds heavy bag/SE circui...

Operator Block 3 Week 1 (70%) Day 2/4/6 10 min skip Squat 65 kg 5/5/5/5/5 Weighted chin up 12.5 kg 5/5/5/5/5 Bench Press 70 kg 5/5/5/5/5 Hanging leg raise 50 reps (sets of 10) Day 1 (easy HIC) Meateater 2 16 kg KB 10 swings each arm/10 burpee's (60 sec rest) 5 sets Day 5 (easy HIC) Devils Trinity 60...

Operator block 2 Week 6 (90%) Day 1/3 Squat 82.5kg (2 reps/4 sets) Weighted chin up 16.25kg (2 reps/4 sets) Bench Press 95kg (2 reps/4 sets) Hanging leg raises 50 in total (sets of 10) RDL 20 50 in total (sets of 10) Day 2 Random act of stupidity which nearly blew the whole training week 8 mile Ruck...