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
3×15

Zercher Reverse Lunge
60×6/6
110 2×6/6

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise
3×20

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

TGU
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
8×3

Airdyne Sprint
10cal EMOM x10min

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

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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!

9/22 – 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!

Morning Coffee Post | FIGHTERS!

Just finished sipping on my cup of coffee and have to admit to the world I broke the rules and drank it black… Not adding butter will quickly lead to the world completely destroying your life through social media. So hack this concept – FIGHTERS training there asses off with high intense, high anaerobic, high aerobic, high volume, WORKOUTS in addition with their fight training. Sounds like a recipe for producing a tough, possibly lean and ripped, fighter who is performing at a non optimal level and frankly they have no clue. Thankfully my guys understand this and trust in the process that when they come into the gym for “S&C” its about 3 things

1- Always leaving feeling better than when you came in – maybe its just you feel looser, or a sense of endorphin rush. That is a hell of a lot better than feeling like your going to throw up and shaky as you walk.

2- Practice Makes Permanent | Perfect Practice Makes Perfect – Always strive to get better in your movement/exercise. The goal is to continue to practice with the mindset of increasing the quality of practice each time.

3- Move Your Body With ZEN – Even after heavy deadlifts and chin ups its always great for fighters to finish up with playful light movement. This is where rocking, crawling, hanging, tumbling, rolling, corrective exercises, or even laying in a still state and slowing down your breathe and mind come in handy. Now do them!

When fighter buy into this approach they really become vocal about just how good they feel, how they don’t suffer as much pain or chronic tightness, how they don’t feel lack of energy or rundown, and how they feel stronger all around in life.

Well, what about conditioning? Leave that for the fight training. Be specific to your event and specific in nature to the demands your body will face…AKA SPARRING. Besides, I believe in swinging kettlebells and carrying heavy ass weights as part of strength training. Needless to say this combination will have you in shape regardless.

monkey gun

STOP OVERTRAINING NOW!

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!