10/30/24 SESSION 1 TIME: 747 LT DURATION: 62 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 3/11, Day 3 OPERATOR Bench Press warm-up sets 20 @44 lbs. 20 @130 main sets 5/5 @200 additional set 15 @175 Back Squat warm-up sets 10 @44 lbs. 10 @130 main sets 5/5 @220 additional set 10 @...

10/24/24 - Update SESSION 2 TIME: 1426 LT DURATION: 31 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 1/11, Day 4 ENDURANCE LSS Running Distance, 4.1 km Avg Pace, 7:30 /km Avg HR, 138 Avg Cadence, 168 ------------------------------------------------ SESSION 3 TIME: 1855 LT DURATION...

10/24/24 SESSION 1 TIME: 756 LT DURATION: 66 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 2/11, Day 4 3 Rounds 1,2,3 Pull-up Ladder 4 Chin-ups 10 Dips 20 @35 lbs. Landmine Press # 10 per side 10 @35 Barbell Wood Chopper 400m @35 lbs. Suitcase Carry* * After the third round I cove...

10/23/24 - Update SESSION 2 TIME: 1400 LT DURATION: 45 minutes TB GREEN PROTOCOL OUTCOME (TB/GP/O) HYBRID/STRENGTH EMPHASIS Week 2/11, Day 3 STRENGHT-ENDURANCE Warm-up Scapula Contraction Main 8 Rounds 5 Pull-up 5 Dips 5 BW Rings Triceps Extensions 3 Rounds 4,3 Pull-ups 5 Chin-up 10 Rings Push-ups ...

10/23/24 SESSION 1 TIME: 812 LT DURATION: 56 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 2/11, Day 3 OPERATOR Bench Press, 80% warm-up sets 20 @44 lbs. 20 @110 main sets 5/5 @185 Back Squat, 80% warm-up sets 20 @44 lbs. 15 @110 main sets 5/5 @200 Deadlift, 80% warm-up sets 5 @22...

10/22/24 SESSION 1 TIME: 755 LT DURATION: 50 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 2/11, Day 2 Floor Climb 31x 4 floors with 20 lbs Weighted Vest ------------------------------------------------ SESSION 2 TIME: 1400 LT DURATION: 53 minutes TB GREEN PROTOCOL OUTCOME HYBRID/...

10/21/24 SESSION 1 TIME: 950 LT DURATION: 47 + 40 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 2/11, Day 1 OPERATOR Bench Press, 80% warm-up sets 20 @44 lbs. 20 @110 main sets 5/5 @185 Back Squat, 80% warm-up sets 20 @44 lbs. 15 @110 main sets 5/5 @200 Deadlift, 80% warm-up sets ...

10/19/24 SESSION 1 TIME: 1430 LT DURATION: 35 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 1/11, Day 6 STRENGHT-ENDURANCE 5/20 Close Neutral Grip Pull-ups, Chest-To-Bar, RI 30-60s * Did 6 respond in three random sets 20,20,5/10 Chest Dips 6/2 Bar Dips 30s/5 Grip Hand * Thrown Han...

10/18/24 - Update SESSION 2 TIME: 1125 LT DURATION: 58 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 1/11, Day 5 STRENGHT-ENDURANCE 9 Rounds 3,3,3 Pull-ups, Chest-To-Bar, RI 30s 10 Chest Dips 5 @65 lbs. Barbell Curls 10 Bodyweight Triceps Extension 1 Round 4,4,3,3 Pull-ups, Chest-...

10/18/24 SESSION 1 TIME: 752 LT DURATION: 42 + 13 minutes TB GREEN PROTOCOL OUTCOME HYBRID/STRENGTH EMPHASIS Week 1/11, Day 5 OPERATOR Bench Press, 70% warm-up sets 20 @44 lbs. 20 @110 main sets 5/5 @155 Back Squat, 70% warm-up sets 20 @44 lbs. 15 @110 main sets 5/5 @165 Deadlift, 70% warm-up sets ...