Operator block 2 Week 5 85% Day 1/3/5 Squat @72.5 kg 3/3/3/3 Weighted chin up @ 13.75 kg 3/3/3/3 Bench press @ 85 kg 3/3/3/3 Partial rep dragon flags 6/6/6 Day 2 AM: Sprints in football pitch 5x18 3x50 2x100 2x50 1x100 PM : Boxing training (skip/bodyweight circuit/body sparing/bag work/weighted circ...

Operator block 2 Week 4 (75%) Day 1/3/5 Squat 65kg 5/5/5/5/5 Weighted chin up 12.5 kg 5/5/5/5/5 Bench press 75 kg 5/5/5/5/5 Partial rep dragon flags 6/6/6 Day 2/4 Boxing training (skip/shadow with light weights/bags/body spar/SE circuit) In addition on day 4 did some HIC sprints 5 min jog warm up 5 ...

Operator block 2 Week 3 (90%) Day 2/4/6 Squat 77.5 kg 3/3/3/3 Weighted chin up 15 kg 3/3/3/3 Bench press 90 kg 3/3/3/3 Partial rep dragon flags 6/6/6 10 minute skip Squat and bench press felt close to my current max, only the chin ups felt like clean, crisp reps but I struggled a bit with them (more...

Thanks, just goes to show the training system works you just have to trust it.

Operator block 2 Week 2 (80%) Day 3/5/7 Squat 70 kg 5/5/5/5/5 Weighted chin up 13.25 kg 5/5/5/5/4 Bench press 80 kg 5/5/5/5/5 Partial movement dragon flags 5/5/5 Weights felt noticeably heavier, particularly weighted chin ups. Day 2/4 LSS Run 3.2 miles in approx 30 minutes hbpm under 140 Straight le...

Consistency !

1. Run 5 blocks of Operator using the 3/1/3/1 method recommended in AA
2. Run an 8 week base build in the summer
3. To be able to do dragon flags
4. Maintain a healthy diet year round

Slow and steady all year and see where I end up lift wise

It’s at a local boxing gym so it differs slightly most weeks but in general Warm up: skip 5 minutes then 3 rounds of shadow lasting 2 minutes each (sometimes using light weights of 1.5 kg) to loosen up Boxing part of the session lasts about 15-20 minutes what you do depends on numbers/abilities typi...

Operator Block 2 Week 1 (70%) Day 2/4/7 Squat 5 sets/5 reps @ 60 kg Weighted chin up 5 sets/5 reps @ 12.5 kg Bench press 5 sets/5 reps @ 70 kg Swiss ball ab circuit Day 1/5 LSS Run 3.2 miles in 30 minutes av hbpm under 140 Day 3/4 Boxing circuit (skip/shadow/bags/circuit) Lifts all feeling good, onl...

Yeah very pleased with results think there was some carry over from bodyweight upper body strength training but you can’t train your legs much with bodyweight hence the initial jump when I started doing squats

Still got chicken legs though !

Test week Day 1 - LSS Run 4.1 miles @ 137 av hbpm 37 m 21 s followed by core circuit (10 leg raises/10 ab roller/10 dorsal raises/10 jack knives for 3 sets) Day 2 - Boxing (60 minutes) Skip/bodyweight circuit/body spar/weighted circuit Day 3 - Test day Squat 80 kg x 3 reps MAX = 85 kg (increase 15 k...