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

Wise coach preaching wise words. Must for all athletes to read & revaluate

Shawn Myszka is a coach I have followed for some time and really look up to. Every time he posts something I find nothing but value, EVERY-TIME it seems. While this is just a simple FB post it speaks of highly valuable information for all athletes.

“On page 160 of Bruce Lee’s Tao of Jeet Kune Do he states, “the essence of fighting is the art of moving.” To me, American football is a form of fighting/combat…controlled chaotic stimuli of a similar sort as martial arts. Yet I find it interesting that the majority of American football physical preparation coaches (i.e. S&C) as well as the position coaches choose to look on either extreme end of their respective spectrum (general motor abilities for the S&C or the tactical-strategic abilities for position coach)….yet, the thing that links those two things and that athlete to the battle is his display of movement. ‪#‎MovementCoachMovement‬”

“And of course, let us not forget that Siff/Verkhoshanksy also stated in Supertraining. “the essence of sport competition activity lies in the movements of the human body.” Eerily similar thoughts from masters in each of their respective disciplines.”

Movement is our ticket to better health. Better nutrients, real food, proper breathing, all enhance our ability to move. As we enhance our ability to move with precision and pose we set ourselves up to better solve physical tasks in our sport/life. Respect movement, chase perfection in movement, then live a long life enjoying the movement you’ve honed.

Train smarter – not harder,

Lucius C. Tirey IV

Green Strength Abs.. Get em’, Got em’, Good…

Obtaining a stronger midsection takes consistent practice, with sound technique, and a solid plan. Good news is I am giving you a solid plan for free right here! As with all exercises, I advise you to dig into each one and really learn how the movements are executed. Using the correct movement and applying the correct tension/relaxation is key – this is what then makes practice so important. The end result is a solid, chiseled, thick midsection like that of a greek god. Give it a go for 1 to 3 sessions a week for 3 to 4 weeks and report back to me with your results.

If you really want to get into this stuff, I’m available for a private where we could delve deep into this topic. I assure you that taking the time to learn how to move your body properly will change your numbers…on the scales, in your lifts, in your posture, and in your blood work.

5 Rounds

-TGU Roll To Elbow x3/3

-Hanging Straight Leg Raise x5 (I actually suggest using the elbow straps and really compress your center)

-Janda Sit Up x5 (Slowly lower each eccentric).. FYI – It’s important to understand what your doing in the Janda Sit Up. Assume the standard bent-knee crunch position while your partner, a band, or your pavelizer (Pavel’s Product) holds your legs just below the calves. This hand position is the secret to Janda sit-ups. Your feet should remain in contact with the floor at all times during the movement, and the knees should be flexed no more than 90 degrees. Fold you hands across your chest, inhale, and slowly sit up while applying steady pressure against your partner’s hands with your legs. Stop when the tension in the abs is about to drop off (around halfway up) and exhale at the top of the movement. Inhale again and lower yourself all the way to the floor, pushing against your partner’s hands the whole time. Relax for a second, then repeat.

-KB or DB Side Bend x5/5

-Leopard Crawls x10 yards forward / 10 yards backwards

-KB Rack Walks x150ft

Simple, tough, and time-tested proven. If you add this in with your deadlifts, chin ups, presses, squats, swings, and couple that with a belly constantly full of REAL FOOD, fruits, veggies, grassfed meats, nuts/seeds, sweet potatoes you my friend will be ‘strong like bull’.

 

 

Green Strength Bodyweight Session FOR YOU!

Start conservative and rest as needed. First session will be 3 rounds of each tri-set of exercises. The second time you do this add a round. And finally the third time add another (that makes 5). Each rep – each set – each breath must be mindful, no lazy bs or talking to a friend. PRACTICE!

As with anything you can add or scale to your level. For example on wall handstands I used db’s, and had feet on bench for my push ups, also linked breath and honored the eccentrics. Play, improvise, and get after it!

1a- the pump x10
1b- mountain climber x5/leg
1c- wall handstand x30sec

2a- push up x10
2b- supine row x10
2c- Hindu squat x15

3a- headstand knee tucks x5
3b- crawl hold w/ head looks over shoulder x30sec
3c- pull up fingers x5

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