9/13 – GreenStrengthIV Training Log

Tuesday 9/13

Session 1 

Spider Cambered Bar Back Squat (Day 2 of 3)

120×5, 170×5, 220×5

255 10×4 – Every 2min on the clock (approx 90sec rest)

Belt Squat Goodmornings

150 3×10

Slider Reverse Goblet Lunge

36 x8/8

44 x8/8

53 x8/8

Hanging Leg Raise

3×5

Band Lat Pullover f/ standing

orange band 3×20

Stability Ball Stir The Pot

3×10/10

Session 2 

Airdyne

x15min (100cal light warm up)

Prowler Sprint

90 added on prowler – 10x20yd – Every 2min on the clock (approx 1min 45sec rest)

Airdyne EMOM Sprint Blocks

3 Blocks of 10cal EMOM x5min – Rest 4min between each block

All sprints under 10sec

Airdyne

x15min (100cal in 8min) 160cal total