10/4 -GreenStrengthIV Training Log

Woke up feeling tired and sluggish so I did some light activity in the morning. Still felt a little tired in the afternoon until my second set on squats. I got a second wind so to say and the session turned out nice. 20 Rep set was easy, yet still left me in a heaping puddle of sweat and lack of oxygen.

Tuesday 10/4

Session 1

Airdyne x35min light “flush” ride (255cal)

Ankle Strap Sled Drag
45lb x5min

Upper Body Sled Drag
45lb x5min

Hang 3x30sec

Deadbug w/ Yoga Block 3×8

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Throwback Pic.. Sometimes you just have to get that grip an go! This is how my second session started. Turned out well in the end. 

Session 2 

Safety Squat Bar Squat (Ladder Program Wk 3 –  Day)
105×5, 155×5, 205×3, 255×3,
295 3 ladders of 3 rungs (5-3-2) = 30 total reps

Then

20 Rep Breathing Safety Squat Bar Squat
205 x20 reps w/ 3 breathes in between each rep

Football Bar Incline Bench Press
Wide Grip 105×6
135×6
145×6
155×6
165×5

Then

Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep

Safety Squat Bar Reverse Lunge
105×8/8
135 2×8/8

DB Rolling Tricep Extension
25×15
35 2×15

Chin Up
3×10

Safety Squat Bar Goodmorning
105 3×10

Prowler March
90 3x40yd

Band Tricep Pressdown
Orange 3×20

Plate Pinch Farmers Walk
25lb Bumper 3x40yd

*All done in a circuit fashion – little rest if any

Belt Squat Walk
53 x3min

Available for Remote Coaching and Programming. Contact me in the form below!

 

10/3 – GreenStrengthIV Training Log

What a great day! Started around the time the sun was still over an hour away from showing us how bright it is. Everyone who was in at 6am did a great job, worked hard and definitely got 1% better in something. Then Mobile Mighty Greg and I played with iron and worked on skills. I followed that session up with a smash session in the afternoon. Body is starting to really feel good despite the volume I’ve thrown at it these last few weeks. This is due no doubt to my increase in calories. I reached out to a fellow coach and buddy of mine Dan Allison for some nutrition guidelines. We all need coaching and I really needed to hear someone tell me what I already knew I should be doing, yet my mind kept me from doing it. I’ve applied his advice all while still destroying a GIANT GREENSTRENGTH MEAL every night. Weight is up, recovery is much better, sleep has improved – winning situation!

Monday 10/3

Session 1

TGU
36 x1/1
53 x3/3
62 x1/1

KB Swing | Crawl 20min EMOM
70 Swing x10 Odd Min
Crawl (variety of variations) x20yds Even Min

Dbl KB Bottoms Up Sea Saw Press
36 2×5/5
44 2×5/5

Close Grip Neutral Grip Pull Up (Chest to bar)
18 4×5

DBall Shoulder + Carry | HSPU 12min EMOM
80 DBall Shoulder x3 and carry x40yd (alternated shoulder carry) Odd Min
Strict HSPU x5

Session 2

Airdyne x6min light warm up

Belt Squat + Belt Walk
150 x10 + 30sec walk
150+20 Chain around neck 3×10 + 30sec walk
*Rest was about 60sec

Sumo Deadlift (Wk 3 – Hard Day)
385 8×1
*60sec rest or so

Conventional Deficit Deadlift (3/4 inch mat)
385 5×5

Underhand T-Bar Row
75 x15
100 3×15

Football Bar Wide Grip Military Press (split stance)
105 3×8

Single Leg Hip Thrust
40 Chain 3×8/leg

KB Swing
106 5×10
*Rest around 60-90sec

Reverse Sled Drag
280 8x20yd
*45-60sec rest

Accepting Remote Programing Applicants. Contact me in the form bellow!

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