10/2 – GreenStrengthIV Training Log

This begins week 3 of my ladder program mumbo jumbo. Each week I have added 20lbs on the squats, and 10lbs on the bench. After this weekI will evaluate the past weeks, and enjoy the next phase to come.

lt-treehike

Sunday 10/2

Session 1

Safety Squat Bar Squat (Ladder Program Wk 3 – Hard Day)
105×5, 155×5, 205×3, 255×3,
295 5 ladders of 3 rungs (5-3-2) = 50 total reps

Axle Bar Close Grip Bench Press (Ladder Program Wk 3 – Hard Day)
60×5, 110×5, 160×5, 210×3
230 5 ladders of 3 rungs (5-3-2) = 50 total reps

Safety Squat Bar Speed Squats
235 5×3

Axle Bar Bench Speed Press
185 5×3

*60sec rest between each set – Exercises alternated each min

Chain Loaded Step Up
40lb Chain 4×6

Dips
53lb 4×8

Tactical Pull Up
14lb 4×5

Belt Squat Walk
150lb 3x1min (60sec rest)

Session 2

Band 4-Way Neck
Red Band 2×15/each direction
Stability Ball Stir The Pot
2×10/10

Belted Sled Drag + 5lb Ankle weights & 2.5lb wrist weights
90lb x33min (8 trips of 4oyd forward, backward, lateral karaoke)

50lb Weighted Vest Walk + 5lb ankle weights & 2.5lb wrist weights
20min


Airdyne x10min light spin – Kept ankle & Wrist weights on

Prone on bench ankle weight leg curl & wrist weight reverse fly
Alternated back and forth for 5×20 curls, 5×10 fly

Questions? Shoot them to me in the form below!

onnit-alpha-brain

 

Advertisements

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.

9/21 – GreenStrengthIV Training Log

Wednesday 9/21

Today was a very good day for very small – yet powerful things. I was a little tired and down upon rising this morning and definitely wasn’t looking forward to going in at 6am. But once i arrived and spent some time around a few very uplifting people my mood, energy, and drive to make the day good was boosted. Hmm.. Could have also been that french pressed coffee  🙂

Session 1

Max Power Endurance KB Swing – 70 x5 EMOM x20min = 100 total swings

Belted Sled Drag – 70 x15min

Then

Upper Body Various Exercise Sled Drag – 45 x10min

BJJ Lovato Curriculum Review w/ Coach Greg and Coach Dylan. 60+ Min

bottoms-up-kb-pic

Session 2 

Belt Squat
150 x12
150 + 20lbs Chain x12
150 + 40lbs Chain x12
150 + 60lbs Chain x12

Sumo Deadlift (Wk 1 – Medium Day)
335 10×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 25lb Bumper plate)
335 2×5

KB C&P Ladder
70 1 x5-4-3-2-1 (Rested bell between rungs)
70 1 x4-3-2-1 (rested bell between rungs)
70 3 x3-2-1 (Unbroken)

Pull Up Neutral Grip Ladder
18 1 x5-4-3-2-1
18 1 x4-3-2-1
18 3 x3-2-1

KB Swing
106 5×10

KB Hammer Curl – 14 3×12
KB Hammer Grip Lateral Front Raise – 14 3×12
KB Shrug – 79 3×12

Russian Farmers Walk – 53 2x1min
Seated KB Dorsiflexion – 18 2×10/side

BJJ Light Rolling (Practicing) x40 straight min

Airdyne x30min (250cal)
*This was done immediately after the continuous rolling

Looking for a change in your routine? Need help with a program or nutritional guidance? Feel free to give me a shout below!

Sessions enhanced by Alpha Brain. Click on the picture below and try it out for yourself.

onnit-alpha-brain