TacticalBarbell.com

Disclaimer
This is not my original idea. I saw how Green2Blue laid out their log and it matched my way of thinking about such things so I proceeded as follows (i.e. credit to Green2Blue for this).


Episode 1 Training Plan

Goals
Complete the equivalent of 6 weeks of Zulu I/A with a Green E focus. I imagine this may take up to 9 calendar weeks depending on work etc.

Reduce 5km running time, aim to be below 23:30
Improve 1.5 mile time (be at least below 11 mins)
Force progression on all main lifts.



Template
This episode will consist of two Zulu I/A Mini-blocks.


Cluster A
Squat
Bench

Cluster B
DL
OHP


goal is to be in and out of gym within an hour including WU.

Accessories
Facepulls, chin ups, pull ups, RC work, I just do these as a matter of course. They are neccessary for shoulder health so I just do them.

If time permits I'll throw in some vanity'ish work (arms and shoulders)

E work
I typically run 15+ miles per week so this takes care of my E work

so that didn't kick off as planned...let's revisit

Disclaimer
This is not my original idea. I saw how Green2Blue laid out their log and it matched my way of thinking about such things so I proceeded as follows (i.e. credit to Green2Blue for this).


Episode 1 Training Plan

Goals
Complete 80 days of training (including rest days and xmas) with goal of meeting the standards of my country's entry level fitness standards for the police.

Specifics:
35+ push ups
Improve 1.5 mile time (be at least below 10:10 mins)
Max points on grip test...120kg between left and right hand when using a dynamometer.
Force progression on all main lifts.



Template
Day 1: (High) Tempo Run + (Push ups + Pull ups + Grip...all these are done at the gym)
Day 2: (Low) Easy Run + (Push ups +Pull ups + grip...at gym)
Day 3: (High) MS (BP/SQ/ 1 x DL)
Day 4: off ...apart from pull ups
Day 5: (High) Running Intervals + (Push ups + Pull ups + Grip...at gym)
Day 6: (Low) Easy Run + (Push ups +Pull ups + grip...at gym)
Day 7: (High) MS (BP/SQ/ 1 x DL) and pull ups
Day 8: Off


Today and yesterday:

Completed Tempo run and Easy run . Done push ups. Have to visit gym tomorrow and sign up.