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

img_0233

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!

 

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