Block 5 - HYBRID/OP - Week 1, Day 5

Fr 17 Feb 23 0511-0606

215.4/98.5 cm

STRENGTH 70%

Mobility warmup

Squat (175) 5/5/5

Pulldown (BW) 4/4/4

DB Flye (45s) 5/5/5

Deadlift (225) 1 x 5

Block 5 - HYBRID/OP - Week 1, Day 4 Th 16 Feb 23 0519-0602 215.0/98.4 cm LSS - ZONE 2 3 x Long laps of the neighbourhood 41:23 5.02 km 408 Cal 133 avg HR - Felt good. Didn't go for 4th lap. I figured with the increase in strength work, I should ease up just a little on this LSS part. - I noticed I ...

Block 5 - HYBRID/OP - Week 1, Day 3 We 15 Feb 23 0507-0606 215.0/98.4 cm STRENGTH 70% Mobility warmup Squat (175) 5/5/5 Pulldown (BW) 4/4/4 - specifically did not go to failure, tried to leave 1 rep in the tank DB Flye (45s) 5/5/5 Deadlift (225) 1 x 5 - felt good. Even though the weights are light,...

Block 5 - Hybrid/Operator Template - Week 1, Day 2 Tu 14 Feb 23 1045-1121 215.2/98.2 cm Hills - Treadmill Mobility 5 min warmup @ 1 deg / 7.5 kph 1 min hill @ 10 deg / 10 kph 2 min EZ @ 1 deg / 7.5 kph 1 min hill @ 10 deg / 10 kph 2 min EZ @ 1 deg / 7.5 kph 1 min hill @ 10 deg / 10 kph 2 min EZ @ 1...

Block 5 - GREEN protocol Hybrid/Operator Template - Week 1, Day 1 Mo 13 Feb 23 0426-0527 215.0/98.2 cm 70% Mobility warmup Squat (175) 5/5/5 - est 250 lb 1RM - 3 min RI - did upper body stretches in between sets - wore knee sleeves and toe shoes and took a wide stance to try to avoid knee issues Pu...

Zone 2 is not the be-all and end-all. It's a piece of the puzzle, but how big that puzzle-piece is depends on your goals. For an ultra runner it's a pretty big piece. Same same for high end military selection prep. For athletes closer on the spectrum to Usain Bolt, it's almost non-existent. Then th...

Week 8/9 thoughts: - I'm wondering if the Green level of cardio isn't what I'm after, after all. I like to lift and this template doesn't offer enough of it. -- I was getting into running outside but the weather over the last couple of weeks made that a virtual impossibility. I should have called a...

Block 4 - GREEN protocol - Week 8, Day 4 Sa 11 Feb 23 0627-0720 212.6/98.0 cm "HI-REP" Rocker Leg Ext (unilateral) (@30) 21/21/21 Rocker Leg Curl (uni) (@60) 21/21/21 DB Shoulder raise (12s) 21 side / 21 rear / 21 front - ~2min RI stretched in between sets Pec Deck (@100) 21/21/17 Lat Pul...

Block 4 - GREEN protocol - Week 8, Day 3

Th 9 Feb 23 0455-0526

214.2/98.2 cm

"SLOW" Zone 2 Assault Bike

30:00 / 206 Cal / 111 Avg HR - Garmin
30:00 /138 Cal / 7.7 mi Assault Bike

- Man, LSS on the Assault Bike is super-boring

Block 4 - GREEN protocol - Week 8, Day 2 Tu 7 Feb 23 0500-0541 213.6/98.5 cm FORCE Test Prep Mobility + 5 min Assault Bike warmup 45lb plate "sandbag lift" 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) - I did n...