Tactical Barbell Operator - Zercher

My personal cluster = Zercher squats and some accessory behind the neck presses snuck in at the end.  Including this in case anyone else was interested

This includes the two most common templates from Tactical Barbell I and II, Operator + Black pro protocol. Take it easy during week 3 and 6 conditioning 

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

Prowler/Air Dyne

Bench Press (Barbell)

Zercher Squat (Barbell)

Pull-Up (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Conditioning Circuit

Deadlift (Barbell)

Cardio (LISS)

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