9/12 – GreenStrengthIV Training Log

Monday 9/12

Session 1 

Tgu

53 x5/5 – Unbroken 5 left, 5 right

Single Arm Swing

53 5/5/5/5/5/5, 5/5/5/5/5/5, 5/5/5/5, 5/5/5/5 = 100 total (5min)

Grease the groove “Right of Passage” Press (Day 1 of 2)

36 Bottoms Up Press 3 ladders of 3 rungs (4-3-3)

53 Bottoms Up Press 1 ladder of 3 rungs (3-2-1)

20min Dog Walk

luke-zayde

 

 

 

 

 

 

 

 

 

 

 

 

Session 2 

Sumo Deadlift (Day 1 of 2) – Following Rule of 10

135×3, 225×3, 315×3,

365 x2

415 4×2

Axle Bar Military Press

60×5, 110×5

140 10×5 – Every 2min on the clock (approx 90sec rest)

Neutral Grip Pull Up Close Grip

x8, x8, x6

Neutral Grip Pull Up Medium Grip

x6, x4, x3

T-Bar Landmine Row

75×15, 100×15, x15

*All 3 rounds done in super-set w/ about 15-25sec between each

Belt Squat

150 3×15

Dips

3×15

Russian Farmers Walk

36 2×1/min

Trap 3 Incline Raise

2.5 2×8

Belted Sled Drag

75 x10min – Alternate between forward and backward

Iron Mind Captains Crush

(S) 4×15 each hand

Ladies Barbell Finger Curls

2×15