TacticalBarbell.com

5/3/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#6, Wednesday (95%)

Lifts
SSB Squat - 3x2, 215
BP - 3x2, 210
Chins - 3x2, 50
RI - 3min

Meditation
Breathing&A, 20min@6:00AM

5/4/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#6, Thursday (95%)

Training
Day off

Meditation
Breathing&A, 30min@12:00PM

5/5/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#6, Friday (95%)

Lifts
DL - 3x1, 345
Dips - 3x2, 90
Seal Rows - 3x3, 135, 185, 205 (Testing TM for the next block)
RI - 3min

Meditation
Breathing&A, 25min@8:00AM

5/6/17
Black OP block#5
(Forced Progression)
Week#6, Saturday (95%)

Core Fobbits
(Easy Week)
- AD ride, 3:30-4min (Steady moderate effort)
- Ab Wheel Roll-Outs, 1x5
- Repeat

Total time: 20min


Meditation
Breathing, 15min@1:00PM

Notes
*On to Recovery week

5/7/17
Black OP block#5
(Forced Progression)
Week#6, Sunday (95%)

Training
Day off

Meditation
Breathing&A, 30min@8AM
Breathing&A, 20min@3PM

5/8/17
Recovery week
Monday

Recovery week is on. I am going to get ready for the next block which will be BB with strength priority. I want to do both outside and inside LSS sessions. So, I will do some testing with HR monitor to make sure it is all set. Also, I need to take care of my elbow and shoulder.

Here is my plan so far:

- 9 weeks of BB with OP I/A

MS - M/W/F
- a: SQ/WDips/Rows - weeks 1-6
- b: SQ/BP/WChins - weeks 7-9
- b1 (optional): SE Alpha - weeks 7-9

LSS - T/Th/Sa
- LSS run and/or power walk x30min (Tu/Th) - outside
- LSS triples versions x30min(Sa) - inside

Looking forward to it!

5/9/17
Recovery week
Tuesday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Alternating Lateral Lunge w/ Overhead Reach - 5/side
https://www.youtube.com/watch?v=zcQ3F37e4eo

- Shoulder drills
https://www.youtube.com/watch?v=Qt4RNqK35hc

~20min

Meditation
Breathing&A, 30min@5:30AM

Barkadion wrote:5/6/17
Black OP block#5
(Forced Progression)
Week#6, Saturday (95%)

Core Fobbits
(Easy Week)
- AD ride, 3:30-4min (Steady moderate effort)
- Ab Wheel Roll-Outs, 1x5
- Repeat

Total time: 20min


Meditation
Breathing, 15min@1:00PM

Notes
*On to Recovery week

Core Fobbits...

That sounds like an awesome E session. I'll have to try that.

nickgoldma wrote:

Barkadion wrote:5/6/17
Black OP block#5
(Forced Progression)
Week#6, Saturday (95%)

Core Fobbits
(Easy Week)
- AD ride, 3:30-4min (Steady moderate effort)
- Ab Wheel Roll-Outs, 1x5
- Repeat

Total time: 20min


Meditation
Breathing, 15min@1:00PM

Notes
*On to Recovery week

Core Fobbits...

That sounds like an awesome E session. I'll have to try that.

I love this one! Would be interesting to see your version

Barkadion wrote:

nickgoldma wrote:

Barkadion wrote:5/6/17
Black OP block#5
(Forced Progression)
Week#6, Saturday (95%)

Core Fobbits
(Easy Week)
- AD ride, 3:30-4min (Steady moderate effort)
- Ab Wheel Roll-Outs, 1x5
- Repeat

Total time: 20min


Meditation
Breathing, 15min@1:00PM

Notes
*On to Recovery week [/quote

Core Fobbits...

That sounds like an awesome E session. I'll have to try that.

I love this one! Would be interesting to see your version

I'd have to get creative with it. Maybe after the first 5 minutes to roll outs, after the second 5, leg lifts, etc. etc.