TacticalBarbell.com

Currently four weeks into a 6 week "Fighter" block using a cluster of Bench, Deadlift, and weighted Pull ups. First time running a TB Strength template. May do Operator next with the same cluster once I wrap this one up. Just going to see how it goes. I'd like to hit a 405 deadlift and go sub 9 minutes on the 1.5 mile. Using 315 as a max on the deadlift.

26 August 2016 - Friday

Mile Repeats
Interval one 6:30
Interval two 6:30
Interval three 6:35
Interval four : 6:12

Did these with a buddy who is a bit faster then me. We ran the first 3 on our own then for the last one we ran together. Going to try and do this workout with a partner from now on.

That 4th interval had to have been all out.

KS-90 wrote:26 August 2016

One mile repeats at the track:
Interval one 6:30
Interval two 6:30
Interval three 6:35
Interval four : 6:12

Did these with a buddy who is a bit faster then me. We ran the first 3 on our own then for the last one we ran together. Going to try and do this workout with a partner from now on.

Looks like a solid conditioning workout. What were your rest intervals between each round if there was any?

Tym87 wrote:That 4th interval had to have been all out.

It actually wasn't to bad. I ran that one and just stayed with my buddy, seems easier with a bit of competition.

nickgoldma wrote:

KS-90 wrote:26 August 2016

One mile repeats at the track:
Interval one 6:30
Interval two 6:30
Interval three 6:35
Interval four : 6:12

Did these with a buddy who is a bit faster then me. We ran the first 3 on our own then for the last one we ran together. Going to try and do this workout with a partner from now on.

Looks like a solid conditioning workout. What were your rest intervals between each round if there was any?

Just waited 4 to 5 minutes between intervals.

29 August 2016 - Monday

Fighter Template (week 5 - 80%)

Bench Press: 150 for 5 sets of 5
Weighted Pull ups: +10 for 4 sets of 5
Deadlift: 255 for 3 sets of 5

30 minutes hip mobility at the end of the day.

KS-90 wrote:29 August 2016 - Monday

Fighter Template (week 4 - 80%)

Bench Press: 150 for 5 sets of 5
Weighted Pull ups: +10 for 4 sets of 5
Deadlift: 255 for 3 sets of 5

30 minutes hip mobility at the end of the day.

Out of curiosity, what do you do for hip mobility. I'm looking to add some extra knee and hip mobility work on my SE days and then eventually my Strength day.

crnewhouse wrote: Out of curiosity, what do you do for hip mobility. I'm looking to add some extra knee and hip mobility work on my SE days and then eventually my Strength day.

Kneeling Lunge Stretch https://www.youtube.com/watch?v=_iDwDGaRWks
Low Lunge with a Twist http://www.theinertia.com/health/pose-f ... odal-close
Pigeon Pose https://www.youtube.com/watch?v=jQMsyrLowFw
90-90 Stretch http://mountainpeakfitness.com/9090-hip-stretch/ (I put my forearms on the down then work as far left and right as possible)
Sumo Stretch https://www.youtube.com/watch?v=vRkjBQSY4b0
Frog Stretch https://www.youtube.com/watch?v=3Kos0AeYaBI

Physio gave me these. Takes a bit of time to learn them. Just cycle through them all until you hit at least a half hour.

Joe Defranco's Limber Eleven is also a good if your looking for more of a warm up https://www.youtube.com/watch?v=FSSDLDhbacc

90-90 Stretch http://mountainpeakfitness.com/9090-hip-stretch/ (I put my forearms on the down then work as far left and right as possible)

That is a great movement...... thanks for highlighting it.

Train_Hard_Live_Easy wrote:90-90 Stretch http://mountainpeakfitness.com/9090-hip-stretch/ (I put my forearms on the down then work as far left and right as possible)

That is a great movement...... thanks for highlighting it.

Ya it is. You definitely don't realize how tight your hips are until you start working on them.