250910

Tactical Barbell Green Protocol

Strength Day

MOVEMENT 1: BACK SQUAT

Load: RPE 7 - 180#
Execution: 5 sets x 5 reps @ 20X1
Standards: Full depth, controlled descent, explosive ascent
Safety: Maintain spinal neutrality throughout range of motion

MOVEMENT 2: BENCH PRESS

Load: RPE 7 - 155#
Execution: 5 sets x 5 reps @ 20X1
Standards: Controlled eccentric, pause at chest, drive through legs
Safety: Secure spotter for all working sets

MOVEMENT 3: WEIGHTED PULL-UP

Load: RPE 7 - 175# = BW
Execution: 5 sets x 5 reps @20X1
Standards: Dead hang start, chin over bar, controlled negative
Safety: Secure weight attachment, test grip before each set

EXECUTION PROTOCOL

Warm-up: 10-15 minutes dynamic movement prep
Work sets: Execute in order listed above
Rest intervals: Maintain 2-3 minutes between all sets
Cool-down: 10 minutes mobility and recovery work

MISSION SUCCESS CRITERIA: Complete all prescribed sets and reps at target loads with proper form.