Tactical Barbell Operator

This includes the two most common templates from Tactical Barbell I and II, Operator + Black protocol. No training max is used. Feel free to substitute your choice of high intensity conditioning and endurance work.  

Recommended cluster = Bench + Squat + WPU + Optional Deadlift

Optional clusters:
Bench + Squat + Deadlift
Front Squat + Overhead press + Weighted pullup
Bench + Squat + Clean
Squat + Overhead press + Deadlift
Squat + Overhead press + Weighted pullup

Set ranges 3-5 but drop down to 3-4 for weeks 3 and 6

Retest your maxes for progression every 6 or 12 weeks, or add +5lbs to upper body 1RMs and +10lbs to lower body 1RMs

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Conditioning Circuit

Deadlift (Barbell)

Cardio (LISS)

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