Black operator professional

[Billy-Hunt]

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 up has increased 8 kg
Bench Press has increased 9 kg

Time for a week off the weights next week and will start new 6/12 week operator cycle the following week.

Consistency has been key as a novice in weight lifting terms it would have been easy to get discouraged after not making any gains in the Bench Press on my second block but sticking with the same numbers for the third block has resulted in a small gain which I am pleased with

Have consistently followed the following conditioning exercises in this block:
3 weeks: 1) Boxing training 2) HIC 5k run 3) Devils Trinity x 5 rounds
1 easy week: 1) 1.5 mile run 2) Devils Trinity x 3 rounds

Have settled into a routine that suits with my recovery abilities and interests. Have regularly improved my 5 k times and will continue with this cycle for the next 2/3 months in conjunction with operator cycle

Priority is Strength/HIC (I started this program as Operator Black Pro but after reflecting on what my actual needs/interests were i realised that I have no real necessity for E at the moment and will address that in the summer when i'll use the Ageless Athlete base build program for 8 weeks before settling back into Operator Black)

[Billy-Hunt]

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 new 6 week Operator Block with conditioning as above although may start BJJ over next few weeks so will adapt accordingly

[Billy-Hunt]

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
Ab roller on incline plank 4x5 reps
Heavy bag 3x2 mins

Day 2
HIC 1 Sprints up steps (20 reps)

Day 4
HIC 2 5 k run 21m30s

Day 6
Meateater 2 16 kg KB one arm swings for 10 reps/10 burpees with 5 kg vest with 60s rest for 10 rounds
Ab roller on incline plank 4x5 reps

Day 5/7
Rest

[Billy-Hunt]

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 swings 10 reps/10 burpees for 10 rounds)

Fast 5 K run 22m30s

Hill sprints 10 reps up 33% incline approx 90 yards

[Billy-Hunt]

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 vest for 10 sets
Ab roller on ramp 5/5/5/5

Day 5/6
Hill sprints 10 reps

Notes:
Strength: too much volume to make reps on 4th set chin ups otherwise fine
HIC: all good workouts done in 20-25 minutes

[Billy-Hunt]

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 burpees 10) 10 sets
Ab roller on incline 5/5/5/5

2. Tempo run 3.17 miles 23m11s 153 bpm

3. LSS run to warm up for 15 mins then 10 short hill sprints

[Billy-Hunt]

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 10) 10 rounds

2. Meateater with 16 kg KB swings (one arm swings 10/ sprints 100 yards) 10 rounds

[Billy-Hunt]

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 now start again 2019

[Billy-Hunt]

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 sets
Burpees/16 kg KB swings/squat with 5 kg MB/MB slams/incline row on rings
Pacquiao tabata ab circuit

Day 4
30 min LSS run

Day 7
Hill sprints x 10

Aim to run this cycle for 6 weeks before reviewing

[Billy-Hunt]

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
Burpees/16 kg KB swings/squat with 5 kg MB/MB slams/incline row on rings
Pacquiao tabata ab circuit

Day 4
30 min LSS run 3.34 miles 8.59 min mile av hbpm 134

Day 6
13 min 19 s LSS warm up 1.42 miles 9.23 min mile av hbpm 133
10 squats short hill sprint 10 press ups walk down repeat 10 rounds