C/CAT week 6 Mon FSQ 47.5 x 3 OHP 45 x 3 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 4 + 5R 5K- total 90) Tue am Fast 5 k 22m55s Av bpm 155 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training Wed am LSS 3.27 miles 30m48s Av bpm 127 + 8 hanging leg raises for 3 sets Thu am as p...

C/CAT week 5 Mon FSQ 45 x 4 OHP 42.5 x 4 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 4 - total 80) Tue am Fast 5 k 23m30s Av bpm 147 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training Wed am LSS 3.23 miles 30m18s Av bpm 125 + 8 hanging leg raises for 3 sets then pm BJJ traini...

C/CAT week 4 Added 2.5 kg to FSQ and OHP one rep max they are now FSQ 57.5 and OHP 52.5 Mon FSQ 42.5 x 5 OHP 40 x 5 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 3 + 5R 5L - total 70) Tue am Fast 5 k 23m13s Av bpm 155 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training Wed am LR...

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...

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 re...

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 min...

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...

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 ...

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 ...

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