9/27 – GreenStrengthIV Training Log

Tuesday 9/27

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Light Day)
105×5, 155×5, 205×5, 255×3
275 3 ladders of 3 rungs (5-3-2) = 30 total reps

Then

Safety Squat Bar Squat (Slow tempo – slight pause)
205 5×3

Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 2 Light Day)
60×5, 110×5,
160×6
170×6
180×6
190×6
195×6

KB Incline Single Arm Row
53 7×10/10

Prowler March
190 10x20yds

Deficit Push Up
10×10

Chin Up
10×5

*All done in a circuit. Little to no rest

Airdyne Sprint
10cal at top of each min x8min

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So very true…

Session 2 

KB Max Power Swings
70 x8 EMOM x20min
160 total swings

Belted Sled Drag – Forward, Backward, Lateral
100 x30min

Weighted Vest Walk
50 x15min

Hanging Knee Raise
5×6

Need a change in routine or some guidance and direction? Feel free to contact me below..

 

Nutrition Made Simple – GO!

The topic of food, diets, supplements is a never ending discussion in the gym. I am beyond floored by the fact that the majority of us simply don’t understand how to eat for a healthy body/mind. Before we get crazy with all the nutrient timing and secret hacks out there we must first create an environment of consistency with 1 ingredient – real nutrient dense foods. Here is some direction – I call it nutrition made simple, dive in.

what-real-food-looks-like-featured-image

  1. Educate yourself on what 1 ingredient – real nutrient dense foods are. For the sake of simplicity, here is a shopping list from the WHOLE 30 group.
  2. Understand you need to eat enough “fuel” each day to perform. A good starting point is to make sure you’re getting around 15xBW in Calories. After a few weeks you can adjust up or down accordingly. *Remember, lack of fuel can be a disaster to your hormones and performance/cognitive abilities.
  3. Build balanced meals. Nothing fancy here – just make sure each meal contains a
    -Protein Source
    -Fat Source
    -Vegetable and or/fruit source
    *Little secret here. Want to lose more fat? Opt for more colorful veggies in place of starches/fruits. *You can also use the shopping list to pick a variety of options for each spot in your meal.

Now go cook, enjoy the taste of real food, and be consistent. Oh and watch your energy levels and body change for the better.

One more thing – Supplements…. Ummm.. Ask after the following are in order.

-Sleeping 6-8 hours each night
-Eating the above for an extended period of time.. Not 2 weeks but at least 2 months.
-Daily activity for at least 20-30min
-Staying Hydrated.. Drink your WATER!

healthy-as-fuck

Be a caring human to your body and get after it!

Questions? Contact me below.

9/26 – GreenStrengthIV Training Log

Monday 9/26

Session 1

KB Arm Bar w/ Bent Press
36 2×3/3 preses

TGU
53 3×1/1
62 2×1/1

KB Single Arm Swing
79 5×10/10 = 100 total (9min)

Single Arm KB Press Ladder
62 x5-4-3-2-1
62 x4-3-2-1
62 x3-2-1
70 x2 79×1
79 x1
*All sets unbroken
(35 total presses per arm)

CTB Tactical Pull Up
5x 3-3 = 30 total

Belted Sled Drag Forward & Backwards
110 x15min

Greenstrength meal

GreenStrength Food was definitely consumed before this second session.

Session 2

Belted Sled Drag Forward – 2x40yd & Backward x40yd
Single Leg Deadlift – 2×5/5

Belt Squat + Belt Squat Goodmorning
150 x8 squat x8 goodmorning
150 + 26 3×8/8

Sumo Deadlift (Wk 2 – Hard Day)
365 8×1 (60sec rest)

Then conventional pulls
365 3×5

Axle Bar Military Press (split stance)
60×8
110×8
120×8
125×8
130×8
135×8

T-Bar Neutral Grip Bent Row
25×15
50×15
75×15
100×15
125 2×15

Dips
45 4×10

Prone Incline KB Scap Shrug
62 4×12

Ring Supine Row
3×12

Axle Bar Curl
60 2×10

DB Side Raise
15 2×15

Band Pull Apart
Black Band 2×15

KB Swing
106 2×10
106 2×15

DBL KB Farmers Walk
88 4x40yds
*Little rest if any between superset and very small rest between each round

Try Alpha Brain out before your sessions. Only good things have happened from this inside the GreenStrengthHQ. Click the image below to try it out for yourself.

onnit-image

Contact me below with any questions you may have.

9/24 & 9/25 – GreenStrengthIV Training Log

Saturday 9/24

Session 1 

This was a recovery day and post Alice In Chains show the night before. Needless to say recovery action was needed.

Walk x 1hr 45min

Foot reflexology work done

Epsom Salt bath

FOOD FOOD FOOD – CARBS CARBS CARBS

___________________________________________________________________________

Pavel and I

Sunday 9/25

Session 1 

Safety Squat Bar Squat (Ladder Program – Wk 2 Hard Day)
105×5, 155×5, 205×5, 255×3
275 5 ladders of 3 rungs (5-3-2) = 50 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Hard Day)
60×5, 110×5, 160×5
220 5 ladders of 3 rungs (5-3-2) = 50 total reps

Safety Squat Bar Cyclist Squat (Heels Elevated On 35lb Bumper)
205 3×6

Neutral Grip DB Incline Bench Press
60 3×10

Band Face Pull
Orange Band 3×12

Ab Wheel
2×10

Back Ext
35 plate on chest 2×10

Airdyne Sprint
10cal at top of each min x5min

Session 2 

KB Max Power Swings
70 EMOM x20min
-Min 1-5 x5
-Min 6-10 x6
-Min 11-15 x7
-Min 16-20 x10
140 total swings

50lb Weighted Vest Walk Outside x45min

A few minutes of light stretches to finish up

Need help designing a training routine? Looking for coaching? Feel free to give me a shout below!

9/23 – GreenStrengthIV Training Log

Friday 9/23

Today was a single session day because my good friend Marc Howard and I went to Alice In Chains for the 3rd time together. Here we are pre-show floating around people watching!

aic-marc-luke

Session 1

Max Power Endurance KB Swing – 70 x5 EMOM x15min = 75 total swings

Belt Squat
150 x15
150+26 KB 3×15

Sumo Deadlift (Wk 1 – Light Day)
325 12×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 35lb Bumper plate)
325 3×5


KB Single Arm Press Ladder
1x 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 44 x5R/5L – 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
*Set bells down between each rung – Rest about 60sec between sets

BW Circuit – All Back to back – 2 total rounds
Wide Grip Pull Ups x8, x7
Medium Grip Pull Ups x4, x4
Wide Grip Neutral Grip Pull Ups x3, x4
Close Grip Neutral Grip Pull Ups x3, x4
Dips x15, x15
Feet Elevated Wide Stance Push Ups x15, x15
Feet Elevated Push Up x10, x10
Push Up x10, x7
Hanging Knee Raise x15, x15

KB Swing – 106 5×10

Russian Farmers Walk – 62 2x1min
Standing Calf Raise  – 2×20

Belted Sled Drag – 100 x20min

Any questions? Give me a shout below!

 

9/22 – GreenStrengthIV Training Log

Thursday 9/22

Session 1

TGU
53 x2/2 (alternating)
53 x3/3 (Unbroken)

KB Swing – 53 4×25

Walk outside – x45min

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Session 2 was fueled by none other that some delicious black coffee and of course my alpha brain from Onnit. Try it out for yourself HERE! 

Session 2

KB Arm Bar – 36 x1/1

Safety Squat Bar Squat (Ladder Program – Wk 1 Medium Day)
105×5, 155×5, 205×5
255 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Squat
205 3×5 (30sec rest between sets)

Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 1 Medium Day)
60×5, 110×5, 160×5
210 4 ladders of 3 rungs (5-3-2) = 40 total reps

Fat V-Handle T-Bar Row
100 4×15

KB Hack Squat – 53 3×12 (Heels elevated on 100lb plate)
Incline DB Tate Press – 40 3×12
Band Face Pull – Black Band 3×12

Prowler Sprint
200 (added on prowler) 10 x20yds (Every 2min on clock)

Belted Sled Drag Forward and Backward – 95 x20min

Questions? Feel free to reach out below!