Mike_Training_Log

[mike_el44]

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

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SESSION 2
TIME: 1400 LT
DURATION: 53 minutes
TB GREEN PROTOCOL OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 2/11, Day 2

10 Rounds

• 5 Pull-ups
• 5 Dips
• 5 @66 lbs. Barbell Curl
• 5 @66 Overhead Barbell Press
• 5 Bodyweight Triceps Extensions

3 Rounds

• 1,2,3,4,5 Pull-ups
• 15 Dips
• 3 @88 lbs. Barbell Curl
• 5@88 Overhead Barbell Press
• 5 Bodyweight Triceps Extensions

Wrapped up with

• 3 High Pull-ups
• 1 Pullover w/5 Bar Dips
• 2 High Pull-ups

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[mike_el44]

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 @220 lbs.

main sets

• 5 @320

RI 2-3 minutes

Wrapped up with

• 5 Rounds
• 10 Dips
• 5 @2x60lbs Dumbbell Bench Press
• 5 Rings Push-ups

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[mike_el44]

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

1 Round

• 4,3 Pull-ups
• 5 Chin-ups
• 3 Rings Dips
• 2 Dips

1 Round

• 4,3 Pull-ups
• 4 Rings Dips
• 1 Dip

Wrapped up with

• 6 Explosive Pull-ups

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[mike_el44]

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 covered 1 mile

Wrapped up with

• 2/3 High Pull-ups w/2 Dips
• 4 Dips
• 2 L-Pull-ups

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[mike_el44]

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

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SESSION 3
TIME: 1855 LT
DURATION: 17 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 4
STRENGHT-ENDURANCE

6 Rounds

• 10 Dips
• 5s One-Leg Adv. Tuck Front Lever

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[mike_el44]

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 @175

Deadlift
warm-up sets

• 5 @220 lbs.

main sets

• 5 @310

RI 2-3 minutes

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[mike_el44]

12/6/24

SESSION 1
TIME: 1018 LT
DURATION: 70 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID
OPERATOR

Bench Press
warm-up sets

• 20 @44 lbs.
• 20 @110
• 15 @154

main sets

• 5/5 @190

Back Squat
warm-up sets

• 10 @44 lbs.
• 10 @110
• 10 @154

main sets

• 5/5 @200
• 10 @200

Deadlift
warm-up sets

• 5 @220 lbs.

main sets

• 3/3 @330

Wrapped up with

Dumbbell Bench Press

• 15/3 @2x60

Weighted Dips

• 7 @22
• 6 @33
• 5 @44
• 4 @55

Sledge Pull, 4x @44

RI 2-3 minutes
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[mike_el44]

12/9/24

SESSION 1
TIME: 1042 LT
DURATION: 55 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID
OPERATOR

Bench Press
warm-up sets

• 20 @empty bar
• 10 @135
• 10 @175

main sets

• 5/5 @210

Back Squat
warm-up sets

• 10 @empty bar
• 10 @135
• 10 @175

main sets

• 5/5 @220

Weighted Pull-ups

• 5/3 @35

Weighted Chin-ups

• 2/2 @75
• 4 @45

Wrapped up with

• 1/5 Muscle-ups

RI 2-3 minutes
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[mike_el44]

1/8/25

SESSION 1
TIME: 821 LT
DURATION: 75 minutes
TB OPERATOR
Intensity 80%

Warm-up

• 3' C2 Rowing

Main
Back Squat
warm-up sets

• 10/2 @empty bar
• 5 @40 kg
• 5 @60

work sets

• 5/5 @105 kg

Bench Press
warm-up sets

• 20 @empty bar
• 10 @40 kg
• 5/2 @60 kg

work sets

• 5/5 @90 kg

Deadlift
warm-up sets

• 5 @100 kg

work sets

• 5 @150 kg

ABS

• HLR, 5/3
• Windshield Wipers, 8/2

RI 1-5 minutes
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[mike_el44]

1/13/25

SESSION 1
TIME: 420 LT
DURATION: 23 minutes
S&S

• 2H Swing, 10/3 @32, 10/7 @40
• TGU, 10/1 @24

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SESSION 2
TIME: 835 LT
DURATION: 76 minutes
TB OPERATOR
Intensity 90%

Warm-up

• 3' CrossBike Assault

Main
Back Squat
warm-up sets

• 10 @empty bar
• 5 @50 kg
• 3 @80 kg
• 3 @100 kg

work sets

• 3/3 @115 kg

back-of set

• 10 @100 kg

Bench Press
warm-up sets

• 20 @empty bar
• 10 @40 kg
• 5 @60 kg
• 3 @80 kg

work sets

• 3/3 @105 kg

back-of set

• 10 @90 kg

Weighted Pull-up

• 5/2 @15 kg

Weighted Chin-up

• 5 @20 kg

Loaded Carry

• Suitcase Carry, 3x 40 steps @32 kg

RI 2-5 minutes
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