9/11 – GreenStrengthIV Training Log

Sunday 9/11

Session 1

Warm Up Play

-Cossack Squat work

-Quadruped Rocking

-Pole Squat

-Calf/ankle mobilizing

-Indian Club Play

Spider Cambered Bar Squat (Day 1 of 3)

120×5, 170×5, 220×5

250 10×5 – Every 2min on the clock (approx 90sec rest)

Spider Cambered Bar Goodmorning

120×8

140×8

160×8

KB Hack Squat

36 3×8

(some assistance from 100lb plate under heels)

Split Squat Iso Pallof Hold

Red Band 3x10sec (both legs forward – both sides – 4 total positions)

KB Incline Single Arm Row

62 3×12/12

Hanging Knee Raise

3×5

Belted Sled Drag

90 x10min – alternated between forward and backwards

Session 2

TGU

70 x5/5 –

“Right Of Passage” C&P (Day 1 of 3)

70 3 ladders of 4 rungs (4-3-2-1)

Single Arm Swing

70 15/15, 5/5, 5/5, 5/5, 15/15, 5/5 = 100

Pull Up Ladders – Done in a circuit fashion at playground

Ring 4-4-3-3-2-2

Fat Bar Tactical 4-4-3-3-2-2

Fat Bar Chin Up 4-4-3-3-2-2

54 total

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