9/29 – GreenStrengthIV Training Log

Thursday 9/29

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)

Ring Supine Rows

Zercher Reverse Lunge
110 2×6/6

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise

Russian KB Farmers Walk
DBL 62 3x40yds

Band Palloff Circles
Red Band 3×10/10

BJJ Drilling w/ Professor Rader x45min

marley monkey

Session 2

53 x3/3 (Unbroken)

Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings

Prowler Walk
210 8×20

C2B Strict Pull Up

Airdyne Sprint
10cal EMOM x10min

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

9/26 – GreenStrengthIV Training Log

Monday 9/26

Session 1

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

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)

T-Bar Neutral Grip Bent Row
125 2×15

45 4×10

Prone Incline KB Scap Shrug
62 4×12

Ring Supine Row

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.


Contact me below with any questions you may have.

Green Strength Play Sessions 12-9-15 | Thought & Tip For The Day

Tuesday I made it back to Sandridge for my Kettlebell Class after just returning from Oregon just 12 hours earlier. Sucked down a nice coffee and muscled up the energy to practice some skills.

5 rounds

A- Kettlebell Swing – 70# x10

B- Handstand Push Up + Handstand Hold – x5 + Hold as long as possible

(I was pumped because my shoulder stability felt better on my right side, I really focussed on the position of my palm in the floor, as well as keeping my “screw” strong)

3 rounds

A- One Arm Chin Up – Rd 1 x3/3, Rd 2 2/2, Rd 3 1/1

(I use the opposite arm out long acting as a tiny bit of help or a ton depending on your effort as my progression)

B- Push Up Rd 1 x20, Rd 2 x15, Rd 3 x10

(Be strict, tense your body, fire your quads, gluteus, compress trunk)

1 Round

A- Finger Only Chin Ups x5

(slow, pause, own it!)

I usually open up all my play sessions with the Green Strength Mobility Hack warm up. This is currently top secret info only for the Green Strength Savages. Patience, and I will share sooner or later!

Oregon Cliff Hike

A few hours later after some amazing chicken thighs, over easy eggs, and loads of green veggies, I made it to the Green Strength HQ in time to get some play in. My session is a Master Dan John “Easy Strength” Hybrid that I formulated.

1a- Safety Squat Bar Squat (always deep, always a pause, always a slow eccentric)

105×5, 155×5, 205×5, 225×5, 255×5, 285×5

1b- Close Grip Bench Press (butt on bench, shoulders into bench at all times, pause on chest, slow eccentrics always)

95×5, 115×5, 135×5, 165×5, 185×5, 205×5

1c- Standing Band/Stick Straight Arm Pulldown


2a- Kettlebell Two Hand Swing 106# 3×10

2b- Double Kettlebell Rack Walk 62# 3x150ft

2c- Sled Drag Forward 145# 3x150ft

2d- Sled Drag Backwards 145# 3x150ft

2e- Landmine Standing Twists 35# 3×10/10

The stimulation after this session was perfect and just about enough for the day. However the prowler is back in effect at HQ, so I rested 15min, drank some water, then manned up and did 5x150ft sprint with a 45# on each side of the prowler. I did all 5 in under 5 minute so it was kinda like an OMEM type of deal.

Last but not least 25min of additional BJJ drilling (mainly going through the things professor Nate went over in class at Adamson Brothers Jiu-Jitsu Academy in Seaside Oregon) and the Green Strength Savage Day was complete!

Nate Face Bjj

One thing I did learn today was that everything is built around emotion, feeling, belief etc. Keeping your mind clear and happy of negativity propels one through life (training, work, driving, grieving) HEALTHILY. The answer I hear all to often is “I want to get healthy,” yet they suffer doing it? Health comes with happiness – NOT – the other way around!

***Please don’t forget about our Yoga Class at the Green Strength HQ every WED 7pm, and SUN 3pm. It’s only $10 to drop in and I promise your body will love it. This is an all levels class that focuses on the individual in the now.

***Tip of the day: Increase your healthy fats by adding MCT Oil into your life. If you haven’t heard MCT Oil is very healthy and our bodies thrive when we consume it. MCT Oil gives you fast energy, helps maintain healthy cholesterol levels, increases your ability to absorb nutrients, protects the immune system, and can even have a thermogenic effect if the previous mentioned isn’t good enough. I use Onnit’s Brand, I enjoy the quality and the companies products. You can start by adding a tablespoon daily on a salad, over your veggies, in a shake, tea, or coffee. The point is you just have to be consistent daily with it like everything else. Click on the link below and check it out!

Onnit MCT Oil
Oss, Namaste, In Strength, Peace Out!

Lucius C. Tirey IV

Have Balance?

If during a normal static posture moment the muscles of one side of a joint are shorter and tighter than what should be their normal range, there has most likely been compensation on the other side of the joint. This means that the joint is continuously being pulled out of its normal range and muscles are not working in their optimal range. 

***Majority of athletes I see have problems like this. YET… They want to train hard as hell and push it daily “No Pain No Gain”! This isn’t what I advise or support and strongly advise all Greenstrength followers to put more “attention with intent” in their movement/mobility/stability/flexibility.

Here is an example. Bench Press

Many lifters have spent years trying to grow the bench without ever balancing out the antagonistic work on the other side. In this case the lifter has tight pecs and keeps going on progressing the bench press instead of switching the focus for the time being on scapular adduction work (the antagonistic action). Why is this bad? Well because the shoulders are actually being pulled forward and tugging the shoulder girdle out of place. During movements it also means one side of the joint is stronger than the other. Muscle imbalances such as this can easily lead to injury when you move into the weak range with force or power (something you definitely do in sports or competition). 

Balancing acts like this don’t just work on muscles etc. To fully reach a high performance / high health state this balancing act must be applied in all aspects of training and life. The moment life brings to much added stress away from the gym its probably optimal to reduce volume in the gym etc. 

Stop concerning yourself on certain exercises and start concerning yourself with how your bodies balance inside and out is coming. Are you moving better, feeling better, standing taller, recovering faster? If so, chances are you are correcting some of these imbalances in the process. Keep it up! 

Agonist – Antagonist: Not just with the muscles but in life as well!