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I'm an Air Force Space Officer. I'm in pretty good cardio shape already, but my strength is lagging. In the past, when I got strong my cardio would lag and vice versa. I found TB and I think it will let me accomplish both goals to a reasonable degree, though I would prefer to focus on my E vs SE or Max Strength because I am a freediver and gaining weight=less time underwater. I'm going to run operator along with a slightly modified BB that includes a weekly sprint session. When I get back from my deployment in a couple weeks, I'll be getting back into BJJ, as well. Here it goes...

Day 1:
OHP: 3x5 - 70% = 80lbs
PU: 3x7
LSS: Jog 5 miles 40 min
Ab wheel: 3x5
Plank: 3 min

Day 2:
LSS: Jog 7.5 miles 60 min
Plank: 3 min
Shank: 1 min

Day 3:
DL: 1x5 - 70% = 175lbs
OHP: 3x5 - 70% = 80lbs
PU: 3x7
LSS: Jog 5 miles 45 min
Ab wheel: 3x5
Plank: 3 min

Day 4 (Today):
Sprint/Jog Straights/Curves 1600m
LSS: 30 min elliptical

Day 5:
OHP: 5x5 - 70% = 80lbs
DL: 1x5 - 70% = 175lbs
PU: 3x7

LSS: Jog 5 miles 40 min

Finishers:
Plank: 4:00
Shank: 2:00
Ab wheel rollouts: 5x5
Pushups: 30
BW Squats: 30
Farmer Walk: 2x25lb dumbell - 100 yds

Week 1 Day 6

Warmup and Stretch

3 mile run 18:18
I've had this goal of an 18 min 3 mile for a long time. I have never gotten as close as I am right now, so I'm hoping next Saturday I can hit it. The difference between the 18 seconds here was entirely mental. I'm not sure whether to consider it a HIC or what... After I caught my breath I jumped right into the below. It was somewhere between SE and E.

Circuit
20 pushups
30 sec rest
20 jump squats
30 sec rest
20 bent rows (10 lb dumbbells)
30 sec rest
2 minute plank
30 sec rest
20 hip thrusts
1 min rest
repeat x 5

Week 2 Day 1

OHP: 3x5 - 80% = 95lbs
DL: 1x5 - 80% = 200lbs
PU: 3x8

LSS: Jog 5 miles 40 min

Finishers:
Plank: 4:00
Shank: 2:15
Ab wheel rollouts: 5x6
Pushups: 30
Hip Thrusts: 30
BW Squats: 30
Farmer Walk: 2x30lb KBs - 100 yds

Felt good except my carby cheat day on Sunday made me a bit gassy during the jog. So far my favorite part of this program is the focus on rest intervals. Taking 2-3 min rest between my MS lifts and at least 1 minute between sets of my finishers is keeping me from turning my workout into a two hour cardio session. Specificity is awesome.

Week 2 Day 2

LSS: Jog 6.6 miles 60 min, slowed it down today

Stretch + Foam Roller

Week 2 Day 3

OHP: 3x5 - 80% = 95lbs
DL: 1x5 - 80% = 200lbs
PU: 3x8

600 Resets: 6x600 w/ 5:00 RIs

Finishers:
2:00 plank
1:00 shank
5x6 Ab Wheel rollouts
30 Pushups
30 Hip thrusts
35 BW Squats
Farmer Walk: 2x40 lb dumbells - 100 yds

Notes:
- I read some form advice for OHP and I think it made a difference. The weight felt heavier, but the mechanics felt smoother.
- The pullups are starting to come very easily. I'm looking forward to retesting in a few weeks. If I can hit 20, I will move on to WPUs.
- I expected the 600 Resets to be much more difficult. I am not sure if maybe I was pacing myself too much since each 600 was about the same speed 2:00-2:07 or if the RI was too long or some combination. I'll try this workout again sometime with 3 min RIs.
- The weight on Farmer Walk was challenging this time, so I will stick with it for a while.

Like the log and your 3 mile run time is where I want to get mine at! I'll be following this!

Week 2 Day 4

LSS: Jog 8 miles 60 min

Stretch

CelticFrost91 wrote:Like the log and your 3 mile run time is where I want to get mine at! I'll be following this!

It looks like you've been doing good work, too. Keep it up!

Week 2 Day 5

OHP: 5x5 - 80% = 95lbs
DL: 1x5 - 80% = 200lbs
PU: 5x8

LSS: 30 min elliptical

Finishers:
Plank: 4:00
Shank: 2:30
Ab wheel rollouts: 5x6
Pushups: 30
DB Rows: 20lbs x 15
Hip Thrusts: 35
BW Squats: 35
BW Lunges: 30
Farmer Walk: 2x40lb DBs - 100 yds

Notes: I felt good so I did 5 sets on OHP and Pullups. I read an article (https://www.t-nation.com/training/the-6 ... t-patterns) about different movement patterns, so I added the last two I hadn't already been doing (lunges and pulls) to my finishers. I took it easy on the elliptical today since I am going to test my 3 mile again tomorrow.