Block 4 - GREEN protocol - Week 3, Day 1 Mo 19 Dec 22 0436-0530 214.6/97.6 cm "HYPER" Mobility Deadlift (185) 15/15/10 Lat Raise (17.5s) 15/15/15 Toe Raise 22/20/19 - 2 min RI between supersets Pec Deck (@130) 15/15/15 Lat Pulldown (@120) 12 P / 12 N / 10 C -1.5-2 min RI between supersets...

Block 4 - GREEN protocol - Week 2, Day 6 Sa 17 Dec 22 1520-1614 214.6/97.6 cm "SLOW" Zone 2 HR Trg Easy Jog 55:54 / 6.67 km / 135 bpm - 4 x long laps of my block (easy jog/walk) - felt like I did more walking than jogging but that might have been because the streets were sloppy and slippe...

Block 4 - GREEN protocol - Week 2, Day 5 Fr 16 Dec 22 0440-0527 213.6/97.6 cm "SLOW" LSS Assault Bike 45:00 / 12.4 mi / 254 Cal / 51 RPM - we got a heavy snowfall and I wasn't keen on running outside until the streets are clear. - LSS on the assault bike. I checked HR periodically but it ...

Block 4 - GREEN protocol - Week 2, Day 4 Th 15 Dec 22 0458-0536 213.0/98.0cm "HI-REP" Mobility Goblet Squat (50) 21/21/21 Arnold Press (17.5s) 18/18/13 Toe Raise 22/21/19 -- 1.5-2 min RI Svend Incl. Press (30) 21/21/18 - tried to squeeze only and not use thumbs to keep DB from slipping U/...

Block 4 - GREEN protocol - Week 2, Day 3 We 14 Dec 22 ~0450-0550 212.2/97.8 cm "SLOW" ZONE 2 HR Trg - Weight Vest Ruck (24 lbs) 5.17 km / 50:34 / 112 bpm avg HR - Had a later night than usual; went to a party celebrating a friend's massive career event. Usually would have blown off the ne...

Block 4 - GREEN protocol - Week 2, Day 2 Tu 13 Dec 22 ~0450-~0600 213.0/97.8 cm "SLOW" ZONE 2 HR Trg 6.59 km / 52:21 / 135 bpm - 4 x "long lap" route around my street - -11C, -18C with wind chill. Nearly talked myself into running indoors but decided I should test out my new win...

Block 4 - GREEN protocol - Week 2, Day 1 M 12 Dec 22 0453-0544 213.8/97.8cm "HEAVY" Mobility Leg Press (410) 10/10/10 OHP (100) 10/10/8 Toe Raise 20/19/19 - 2 min RI between supersets U/H Incl Bench (45s) 10/10/10 DB Row (45) 10/ 10/ 10/ DB RDL (20s) 12/12/12 2 min RI between supersets Se...

Block 4 - GREEN protocol - Week 1, Day 5 F 9 Dec 22 0455-0545 213.0/97.5 cm "SLOW - ZONE 2 HR TRG" 5.73 km / 45:22 / 134 bpm - "long lap" route around my street - HR alarm set for 140 bpm - after HR alarm, walked for a slow count to 75 and resumed jogging - didn't want to run be...

Block 4 - GREEN protocol - Week 1, Day 4 Th 8 Dec 22 0502-0549 212.6/97.1 8cm "HYPER" Mobility Deadlift (185) 13/14/14 Lat Raise (17.5s) 14/14/14 Toe Raise 21/20/18 - 2 min RI between supersets Pec Deck (@130) 15/15/12 Lat Pulldown (@115) 13 P / 13 N / 12 C -1.5-2 min RI between supersets...

Block 4 - GREEN protocol - Week 1, Day 3

We 7 Dec 22 0505-0550

212.4/97.3 cm

"SLOW - ZONE 2"

Zone 2 jog - outside, around the block

5.84 km / 46:57 / 134 bpm Avg HR

- convinced myself to run outside, despite dodgy weather forecast. Victory.