4/29/21
Week 4
SE
Three rounds of the following:
Elevated Pushups 20 reps per set
Box Step Ups 30 per side with 8 lb KB
Band Face Pulls 30
Two Handed KB Swings 55 lbs
Last three weeks I progressed through the pushups with 15 then 20 and then 25. Planning on doing 20 - 25 - 30 through these three weeks.
First time using added weight on the step ups. Despite the light weight, it was still easier than I expected. I’m getting better on these.
Planning on progressing the same way on the KB Swings. Once I’ve completed the 3 x 50 and a total of 100 swings as a finisher on MS days, I’ll go up to a heavier KB.
Using a thicker band on the face pulls than last tim8.
4/30/21
Week 4
E
Assault Bike 15 minutes alternating tempo
1 Like
5/1/21
Week 4
MS
Front Squat 5 x 5 x 100
Superset with
Dips Machine 5 x 5 x 150
Trap Bar Deadlift 3 x 5 x 230
Pendley Rows 5 x 5 x 95
Finisher - Loaded OH Carry 35 lb Dumbbells
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Things look they are going swell @cisco_red my man
Still chipping away. Keep it up mate
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5/2/21
Week 4
E
Weighted Vest Walk 70 minutes 21 lbs
1 Like
5/4/21
Week 5, Day 1
MS
Front Squat 5 x 5 x 115
Pendley Rows 5 x 5 x 100
Superset with
Dips Machine 5 x 5 x 170
Finisher:
Two Handed KB Swings 55 lbs 40/30/20
3 Likes
5/5/21
Week 5, Day 2
Assault Bike 15 minutes 4.3 miles
1 Like
5/6/21
Week 5, Day 3
SE
Three rounds of the following:
Elevated Pushups x 25
Box Step Ups 8 lb KB x 40 per side
Band Face Pulls x 40
Two Handed KB Swings 55 lbs x 40
1 Like
5/8/21
Week 5
MS
Front Squat 5 x 5 x 115
Dips Machine 5 x 5 x 170
Trap Bar Deadlift 3 x 5 x 260
Pendley Rows 5 x 5 x 100
Finishers:
Alternating sets of Elevated Pushups and Band Pull a Parts 5 x 10
Trap Bar Overhead Carry 70 lbs
2 Likes
5/9/21
Week 5
E
Did some yard work and mowing prior.
60+ minutes of walking with weighted vest 25 lbs.
1 Like
5/11/21
Week 6
MS
Front Squat 5 x 3 x 130
Pendley Rows 5 x 3 x 115
Dips Machine 5 x 3 x 190
Finisher:
Two Handed KB Swings 55 lbs x 50/25/25
1 Like
5/12/21
Week 6
Assault Bike 15 minutes 4.6 miles
The remainder of this training week is going to be spread into the weekend and next week. I have a small medical procedure coming up in the next couple of days. Next week would have been a deload week anyway so the timing sets up fairly well.
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Good luck the medical issue.
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5/15/21
Week 6
Front Squat 5 x 3 x 130
Dips Machine 5 x 3 x 190
Trap Bar Deadlift 3 x 3 x 290
Pendley Rows 5 x 3 x 115
Finisher:
Bottoms Up KB Press 10 x 10 x 10 per side
1 x 10 of KB Snatch, Elevated Pushups, Box Step Ups
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One correction to the above. The pendley rows have been feeling a bit easy so I did an AMRAP on last set for 10. Gonna bump up the weight on that one next cycle. The rest will be small forced progression.
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5/16/21
Week 6
Walking with weighted vest with approximately 27 lbs for a little over an hour.
Last day of this cycle. Since I had a couple off days this last week I’m going to skip the deload week and jump right into my next cycle.
I’ll be doing my first cycle of Operator with Black Professional. My plan is to keep things simple. I’m going to stick with Front Squats, the Dips Machine (triceps press down), Pendley Rows, and Trap Bar Deadlifts once per week.
On strength days I’m going to add a strength endurance finisher with 100 of something that I’m copying from @antiquity. KB Swings, KB Snatches, Box Step Ups, Elevated Pushups, and Bottoms Up KB Presses will probably be frequent finishers.
I’ll keep up with the LISS session on the weekends, which will usually be hiking/rucking.
I’ll be doing Indoor Power Intervals some days and sometimes mix in Hill Sprints. I’m also going to do 15 minute sessions on the Assault Bike and Treadmill, trying to gradually add greater distance.
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Glad I could inspire! The “100 of something” has worked well as a guide to get some carefully chosen extra work in while keeping things within reason.
2 Likes
5/18/21
My first HIC session this cycle. Did kind of a simple break in session since it’s been a while. Did a warm up run at moderate pace for 5-6 minutes. Then cranked up the pace for me and ran for several minutes.
2 Likes
5/19/21
Week 1, Day 2
MS
Front Squat 5 x 5 x 105
Pendley Rows 5 x 5 x 100
Dips Machine 5 x 5 x 155
Finisher:
Two Handed KB Swings 60 lbs 40/25/20/15 (100 Total)
1 Like