Mike_Training_Log

[mike_el44]

10/13/13

SESSION 1
TIME: 1642 LT
DURATION: 36 minutes
STRENGTH-ENDURANCE

5 Rounds

• 7,5 Pull-ups
• 8 Chin-ups
• 20 Dips

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[mike_el44]

10/14/24

SESSION 1
TIME: 750 LT
DURATION: 42 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 1
OPERATOR

Bench Press, 70%
warm-up sets

• 20 @44 lbs.
• 20 @110

main sets

• 5/5 @155

Back Squat, 70%
warm-up sets

• 10 @44 lbs.
• 5 @110

main sets

• 5/5 @165

Deadlift, 70%
warm-up sets

• 5 @220 lbs.

main sets

• 5 @275

RI 2-3 minutes

GENERAL CONDITIONING
2 Rounds

• 10 Pull-ups
• 10 Dipt
• 10 Chin- ups
• 10 Dips
• 30 Battling Ropes Alt. Waves

2 Rounds

• 2x 5 Pull-ups w/5 Burpees w/5 Dips
• 2x 5 Chin-ups w/5 Burpees w/5 Dips
• 30 Battling Ropes Alt. Waves + 20 Slams

1 Round

• 1,2,3,4 Pull-ups/Burpees Ladder
• 2x 5 Chin-ups w/5 Burpees

* In between 5/4 Dips

• 30 Battling Ropes Alt. Waves + 20 Slams

RI btw rounds 2 minutes
RI btw sets up to 30 seconds
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[mike_el44]

10/15/24

SESSION 1
TIME: 748 LT
DURATION: 27 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 2
STRENGTH-ENDURANCE

9 Rounds

• 6 4 Pull-ups
• 10 Dips

1 Round

• 2/5 Explosive Pull-ups
• 10 Dips

RI btw rounds 1-2 minutes
RI btw sets up to 30 seconds
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SESSION 2
TIME: 821 LT
DURATION: 30 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 2
HILL Sesssion – Stairs Climb

4x 4 floors with 20 lbs Weighted Vest

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[mike_el44]

10/16/24

SESSION 1
TIME: 609 LT
DURATION: 20 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 3
STRENGTH-ENDURANCE

5 Rounds

• 1,2,3 Pull-ups
• 6 Dips
• 3 AB Wheel from Knees
• 4 Pull-ups
• 4 Dips

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SESSION 1
TIME: 733 LT
DURATION: 40 + 30 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 3
OPERATOR

Bench Press, 70%
warm-up sets

• 20 @44 lbs.
• 20 @110

main sets

• 5/5 @155

Back Squat, 70%
warm-up sets

• 10 @44 lbs.
• 5 @110

main sets

• 5/5 @165

Deadlift, 70%
warm-up sets

• 5 @220 lbs.

main sets

• 5 @275

RI 2-3 minutes

GENERAL CONDITIONING
2 Rounds

• 5 Pull-ups
• 10 Burpees
• 5 Chin-ups
• 10 Dips
• 30 Battling Ropes Alt. Waves + 20 Slams
• 100 @2x20 lbs Pinch Grip Farmer Carry

3 Rounds

• 5 Pull-ups
• 10 Burpees
• 5 Chin-ups
• 10 Dips
• 30 Battling Ropes Alt. Waves + 30 Slams
• 100 GHD Sit-ups

RI btw rounds 1-2 minutes
RI btw sets up to 30 seconds
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[mike_el44]

10/17/24

SESSION 1
TIME: 801 LT
DURATION: 52 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 4
STRENGTH-ENDURANCE

4 Rounds

• 7 Pull-ups
• 14 Burpees
• 7 Chin-ups
• 7 @88 Overhead Barbell Press
• 30 Battling Ropes Alt. Waves + 20 Slams
• 10 @35 Sledge Hammer Slams
• 10 Leg Raises Candle Stick

3 Rounds

• 7 Pull-ups
• 14 Burpees
• 7 Chin-ups
• 7 @88 Overhead Barbell Press
• 30 Battling Ropes Alt. Waves + 20 Slams
• 10 @35 Sledge Hammer Slams
• 10 Leg Raises Candle Stick + 3 One-Leg Dragon Flag

RI btw rounds 1-2 minutes
RI btw sets up to 10 - 30 seconds
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[mike_el44]

10/17/24 - Update

SESSION 1
TIME: 1425 LT
DURATION: 32 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 4
ENDURANCE

LSS
Running

• Distance, 4 km
• Avg Pace, 7:55 /km
• Avg HR, 137
• Avg Cadence, 167

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[mike_el44]

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

• 5 @220 lbs.

main sets

• 5 @275

RI 2-3 minutes

Wrapped up with

• One-Arm Plate Pinch Grip Hold w/Grip Hang
• One-Leg Dragon Flag
• GHD Sit-ups

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[mike_el44]

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-To-Bar, RI 40s
• 10 Chest Dips
• 5 @65 lbs. Barbell Curls
• 10 Bodyweight Triceps Extension

Wrapped up with
Muscle-up Progression

• 1/5 High Pull-ups

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[mike_el44]

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 Hangs in between Dip sets

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10/20/24

SESSION 1
TIME: 1038 LT
DURATION: 45 minutes
TB GREEN PROTOCOL
OUTCOME
HYBRID/STRENGTH EMPHASIS
Week 1/11, Day 7
STRENGHT-ENDURANCE

5 Rounds

• 1,2,3 Pull-ups

• 10 Chest Dips

• 10 @30lbs. Clubbell Gamma Cast

2 Rounds

• 1,2,3,4 Pull-ups

• 5 Chin-ups

• 15 Chest Dips

• 10 @45 lbs. Clubbell Helix Cast

4 Rounds

• 5 Wide Grip Pull-ups

• 5 Chest Dips

• 5s L-Sit

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[mike_el44]

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

• 5 @220 lbs.

main sets

• 5 @320

RI 2-3 minutes

HIGH-INTENSITY CONDITIONING
GENERAL CONDITIONING
5 Rounds

• 8 Pull-ups
• 15 Dips
• 7 Chin-ups
• 30 Battle Ropes Alt. Waves + 30 Slams
• 10 One-Leg Dragon Flags

Wrapped up with

• 5 Pull-ups w/5 Dips
• 30 Battle Ropes Alt. Waves + 30 Slams
• 10 One-Leg Dragon Flag

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