Block 4 - GREEN protocol - Week 8, Day 1 - third try at Week 8 M 6 Feb 23 0434-0521 215.6/98.5 cm "SLOW" Zone 2 HR trg - EZ jog outside 56:25 / 6.86 km / 140 Avg HR / 541 Cal - It felt good to be outside again. - I'm up in weight again. This is not good. I'm in a bad pattern. I need to ge...

Block 4 - GREEN protocol - Week 8, Day 3 Sa 4 Feb 23 0515-0610 214.8/97.5 cm "HYPER" Mobility Alt Leg Ext (@30) 15/ 15/ 15/ Alt Ham Curl (@30) 14/ 15/ 15/ Toe Raise 21/20/20 -- 2 min RI Pec Deck (@145) 15/15/15 Lat Pulldown (@100) 12 wide / 15 chin / 10 Neutral DB Lat Raise (15s) 15/15/15...

Block 4 - GREEN protocol - Week 8, Day 2 Tu 31 Jan 23 0448-0529 213.0/98.0 cm FORCE Test Prep Mobility + 5 min elliptical warmup 45lb plate "sandbag lift" x 30 5 min rest Burpee/run-in-place x 4 + 2 - I absolutely died on this one 5 min rest Intermittent Loaded shuttle (50#KB) 5 min rest ...

Block 4 - GREEN protocol - Week 8, Day 1 M 30 Jan 23 0459-0552 214.6/98.5 cm "SLOW" Zone 2 HR trg - EZ jog Treadmill 52:12 / 6.00 km / 7.0 kph @ 1 deg / 394 Cal (treadmill) (sprinted last 400m at 12 kph) 47:39 / 6.45 km / 12:58 min/km / 520 Cal / 135 bpm avg HR (missed first 5 minutes) - ...

Block 4 - GREEN protocol - Week 7, Day 5 Sa 28 Jan 23 0550-0650 214.2/98.0 cm "HEAVY" Mobility 1-Leg Leg Press (35s/35s/45s) 10/ 10/ 8/ Shoulder Press (105) 10/10/7 Toe Raise 19/20/17 -- 3 min RI Chest-Supported Row (45s) 10/10 -- 10/10 /\ 1-Leg DL (BW) 6/ 7/ 7/ Pec Deck (@160) 10/10/10 P...

Block 4 - GREEN protocol - Week 7, Day 4

F 27 Jan 23 0436-0528

214.6/98.0 cm

SLOW Zone 2 HR trg - Incline Treadmill

47:00 / 3.9 km / 5.0 kph @ 8 deg / 408 Cal (treadmill)
47:14 / 3.65 km / 12:58 min/km / 170 Cal / 82 bpm avg HR (this can't be right)

Block 4 - GREEN protocol - Week 7, Day 3

W 25 Jan 23 0501-0540

213.6/98.0 cm

FORCE Test Prep (instead of SE)

Mobility + 5 min Assault Bike warmup

8kg KB deadlift x 30
5 min rest
Burpee/run-in-place x 8
5 min rest
Intermittent Loaded shuttle (50#KB)
5 min rest
Casualty Drag (225# sled)

Block 4 - GREEN protocol - Week 7, Day 2

Tu 24 Jan 23 0453-0544

213.6/97.8 cm

"SLOW" Zone 2 light ruck with weight vest

4 x Laps around the block

50:44 / 5.23 km / 403 Cal / 129 Avg HR

Block 4 - GREEN protocol - Week 7, Day 1 M 23 Jan 23 0455-0535 213.6/97.8 cm PT Test Prep (instead of SE) Mobility + 5 min Assault Bike warmup Sandbag Lift (45# plate) x 30 5 min rest Pepper Pot shuttle 5 min rest Intermittent Loaded shuttle (50#KB) 5 min rest Casualty Drag (225# sled) - First day ...

Block 4 - GREEN protocol - Week 6, Day 4 F 13 Jan 23 0442-0541 211.6/97.4 cm "HEAVY" Garage Gym w/ Powerblocks Mobility DB Deadlift (90s) 10/10/10 DB Shoulder Press (40s) 10/10/6 Toe Raise 21/20/16 -- 3 min RI DB Chest-Supported Row (50s) 10 -- 8 || 8 /\ DB Flyes (40s) 10/10/10 - I need t...