TacticalBarbell.com

Wed - SQ (90x3)5 BP (80x3)5 Pull up 7/7/6/6/6 Ab roller on ramp 5x5

Thu - 5 HLR EMOM 5 mins
Fri - SQ (90x3)5 BP (80x3)5 Pull up 7/7/7/6/6Ab roller on ramp 5x5

Sat - AM 30 min LSS PM 30 min LSS

Block 10 Week 4 Fighter + Green
Mon - 30 min LSS
Tue - SQ (75x8)5 BP (67.5x8)5 Ring Pull up 7/7/7/7/6 Ab roller on ramp 5x5

No soreness from MS session yesterday using 8 reps

Wed - SE - KB complex with 16 kg KB (One arm swing/goblet squat/floor press/renegade row/deadlift) 35 reps/3 sets (no RI between exercise 60 s between sets) Capacity wise able to work through all exercises with the exception of squats (split the 35 reps up and legs sore today)

Inspired to start posting after buying new green protocol book and wanted to hold myself to account

Starting with ageless athlete base building for 8 weeks before making a decision on what program to run will likely adapt I/CAT based around my goals/recovery

Used new SE template in book for numbers which has worked well from my perspective tested maxes as follows:
KB swings 24 kg - 40
Press Ups 22
KB goblet squats 16 kg - 18
Pull ups - 9
Hanging leg raises - 10

Week 1
2 x 30 min LSS runs
2 x SE (3 sets of KB swings 24 kg/Press ups/KB goblet squats 16kg/pull ups/hanging leg raises) No rest between exercises/2 min rest between sets used week 1 percentage of max reps
2 x BJJ

Week 2
3 x 30 min LSS runs
2 x SE (As above with week 2 percentage of max reps)
2 x BJJ

Week 3
2 x 30 min LSS runs
2 x SE (As above with week 3 percentage of max reps
2 x BJJ

Week 4
3 x 30 min LSS runs
2 x SE (4 sets of KB swings/Press ups/KB goblet squats/pull ups/hanging leg raises) No rest between exercises/2 min rest between sets used week 1 percentage of max reps but added extra set
2 x BJJ

Week 5

2 x 30 min LSS runs
2 x SE (24 kg KB swing/Press Ups/16 kg KB squat/Pull ups/Hanging leg raises) 4 sets using the percentage of reps in week 2
2 x BJJ

Strength endurance section of base build completed - enjoyed the new rep ranges from TB Green as I felt they were more adaptable to my current level of SE across the different exercises and overall feel as though this has come at the right time after several months of MS (Fighter/Operator I/A)

Week off next week before 3 weeks of MS + 2 HIC + 1 30 min LSS per week to finish off the base build and then deciding on which continuation block to use

Post holiday decided to start C/CAT with 2 x FT (FSQ 55 kg OHP 50 kg Pull up 8 reps as maximums) 1 x Speed 1 x Easy Run 1 x Long Run for conditioning as it's not a huge variation on what I had initially planned (Will note here that I have 4/5 mornings a week to train before work for approx 40-45 minutes and do 2 x BJJ sessions a week - this has played a part in my choice of program as I struggle to consistently hit strength training three times a week alongside conditioning goals)

C/CAT week 1
Mon FSQ 40 x 5 OHP 37.5 x 5 Pull ups 6 - 4 sets done circuit style finished with 24 kg KB one arms swings (10R 10L x 3 then 5R 5L - total 70)
Tue am Fast 3 miles 22m16s Av hbpm 160 + hanging leg raises 6 reps EMOM x 5 pm BJJ training
Wed am LSS 3.23 miles 30m58s Av hbpm129 + hanging leg raises 8 reps x 3
Thu am as per Monday
Fri am Long run 4.74 miles 45m3s Av hbpm 128 pm will be BJJ training

C/CAT week 2
Mon FSQ 42.5 x 4 OHP 40 x 4 Pull ups 6 - 4 sets done circuit style finished with 24 kg KB one arms swings (10R 10L x 4 - total 80)
Tue am Fast 3 miles 22m43s Av bpm 152 + hanging leg raises 6 reps EMOM x 5 pm BJJ training
Wed am LSS 3.24 miles 30m13s Av bpm 128 + hanging leg raises 8 reps x 3
Thu am as per Monday pm BJJ training
Fri am Long run 4.789 miles 44m26s Av hbpm 126 pm

Consistent week with all strength/conditioning/BJJ targets achieved

C/CAT week 3
Mon FSQ 45 x 3 OHP 42.5 x3 Pull ups 6 - 4 sets done circuit style finished with 24 kg KB one arms swings (10R 10L x 4 + 5R 5L - total 90)
Tue am Fast 5 k 23m07s Av bpm 154 + hanging leg raises 6 reps EMOM x 5 pm BJJ training
Wed am LSS 3.24 miles 30m19s Av bpm 126 + hanging leg raises 8 reps x 3
Thu am as per Monday
Fri BJJ training
Sat pm LSS 3.26 miles 31m03s Av bpm 129

Consistent week with all strength/BJJ targets achieved. Hit 3 runs 5k and 2 30 min LSS as didn't have enough time for a longer run