I'll 2nd the do it answer.

2.5 years is generally too long if you're logging any miles on shoes.

If the drive is manageable to get video'd and fit for shoes you should do it, and ask for a print out of the analysis that way you'll have it and can by shoes that match it online from here on.

WED complete rest day. THUR FS 155 5x5 WPU 38# 5x5 OHP 105 5x5 DL worked up to 285 for 5. 4 rounds of Apex hills- 53# KB. Did these on a "Matrix self propelled treadmill". Devilish little combo. I live in the FLATLAND. Literally no hills in sight, i've heard of one though, so I'll be check...

TUES

FS 155 5x5
WPU 38# 5x5
OHP 115 5x5
One hand KBS 62# 10 each hand. 3 sets.

Yoga session 30 min.

TUES EVENING
30min treadmill, incline at 15, speed at around 4mph. LSS hill run with GTG pullups every 5 minutes or so.

SUN-
FS 155 5x5
WPU 38 5x5
OHP 105 5x5
20 one handed KB swings, 10 each hand. x5 with 62#kb

MON- 40 min LSS ride on airfbike

later that day 2,000m row for work PT test. 7:30
Then hit another row workout. 30 seconds on 90 seconds off for 15 rounds. goal is 160m on each 30s split

Day 6- 90+ min mountain biking for fun That's right. It's fine to go outside and play! I just finished a great "gravel grind" on my bike. JMADD- based off of our previous PM's would you mind weighing in on what to run my next cycle. Saracen^ has me thinking BLK professional with some adde...

What's your personal experience with this? How is it affecting your day to day?.....cheers I don't have the software/plug in for phone- I've primarily just had a few hours of coursework on the subject through my agency. Seen enough tests etc and personal exercises to be a big believer in it. Bigges...

Good point. Goals are to maintain strength primarily. Hopefully increase a little but it's not the main goal I'd like to ideally in 3-4 months be able to run a sub 19:30 5k. Fin swim 1500m in 27min. 20+ pull-ups. 70+ push and sit ups. For a PT test clearly. Barbell training is my favorite but I real...

Maxed out today. Conservative training maxes. FS - 215. WPU 63#+BW POWER CLEANS 185x2, sloppy so I'll likely use 185 regardless been about a year since I've done one. DEADS. 405. OHP 155, which is approx. current bodyweight. FS and PC clearly need work, and I want my pullup SE to increase as well. I...

As title suggests......I'll be starting a Green Protocol this next week. 2 day lifting on day 1/4. I want to do FS, and OHP for sure, but debating if I should do WPU or Power cleans as my 3rd lift. If I do P.Cleans Ill be getting in extra pullup work with my E runs, just tossing out additional calis...

SQ- 205, 4 sets of 5
DL- worked up to 285 for 1 set
OHP- 115 4x5
Some non- weighted pull-ups to grease the groove. 25 cap pullups/ pulp combo in between sq sets