9/16 – GreenStrengthIV Training Log

Friday 9/16

Session 1


70 x5/5

“Right of Passage” C&P (Day 3 of 3)

70 5 ladders of 4 rungs (4-3-2-1) = 50 total presses per arm

Variety Neutral Grip Pull Ups

5 ladders of 4 rungs (4-3-2-1) = 50 total pull ups

Single Arm KB Swing

70 x 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5 = 100 total

Single Arm KB Farmers Walk

53 2x1min each side – no rest/back to back

Session 2

Spider Cambered Bar Back Squat (Day 3 of 3)

260 10×3 (approx 60-90sec rest)

Spider Cambered Bar Cyclist Back Squat – Heels on bumper 25

120×8, 170×8,

200 3×8

Dimel Deadlifts

185 3×12

Pyramid Deadlift

150 3×8

*Rest about 30sec between each – a few minutes between sets

Prowler Sprint

140 5x20yd

DBL KB Farmers Walk

88’s 3x40yd



*all done in superset – rest about 2-3min between each set

Sled Drag

90 x10min

Weak Patterns | Perfect Practice Is Needed…

Here is a great post on www.strengthsenei.com – Click to read entire article

I wanted to post a few lines from this article as I feel it answers a ton of questions. I know for fact many of my guys are going to really understand why I always talk about being mindful during training, and the major differences between what I/We/#Greenstrength and others. Again, we do the same exercises, same correctives, same food choices as everyone else blah blah – the difference is we mindfully encourage our you to search for the ‘perfect practice’ as mentioned below. So enjoy and let these lines sink in and you’ll understand one of the many #Greenstrength differences from the rest of the modern fitness world.

“Just for a second, let’s say your athlete presents with postural imbalances. His right shoulder is low, his pelvis is rotated and his left knee buckles in.

Considering that an individual’s postural response is involuntary, in that context, performing corrective exercises means compensation will be a component of every repetition.

Performing a corrective exercise incorrectly does not make much sense. As they say, practice does not make perfect, perfect practice makes perfect.

Proprioception is derived from the muscle’s capacity to inform the nervous system where a limb is at all times. When muscles are shortened and some are lengthened as a result of these postural imbalances, the sensitivity of the muscle receptors decreases. This results in a loss of feedback for where the limbs are positioned. This is what a reduction in proprioception comes down to.

Less proprioception = less sensation = less performance! It’s very difficult to control and move what you don’t feel.”

Be Mindful in your practice and movement! 

Lucius C. Tirey IV

The Crazy, True And Scary Facts About The Supplement Industry | www.bengreenfieldfitness.com

Interesting podcast from Ben Greenfield about the true and scary facts of supplement companies (Yes herbalife is one).

Before spending any more money on the magic product, develop a consistent habit of the following below

-drink tons of water

-eat tons of colorful veggies

-consume a reputable fish oil daily

-exercise or at least sit there and meditate (practice breathing)

-if you like meat and are a meat eater then eat happy animals who were best cared for

-tell yourself that you are happy with yourself and where you are in the current moment daily. You can’t change yourself in seconds but you can when minutes turn into hours and hours turn into days. Constantly strive to get better!

you can check out the podcast here, enjoy!



6 Signs of a good diet | MindBodyGreen Article

Below is an article from mindbodygreen. You can check out the original post here

Being of a Paleo persuasion, there are many foods I completely avoid that other diets insist are healthy. “High protein tofu,” “healthy whole grains,” “heart healthy vegetable oils” or “all natural agave nectar” are all foods I steer clear of.

But fear not, my vegan and vegetarian brethren. I have no beef with you! This post is about solidarity. Let’s focus on the things that all diets worth their weight in sea salt can agree on. Here are six tenets that all good diets share:

1. Avoid added sugar and the industrial foods containing it.

Adhering to this rule will rid your diet of a lot of the rubbish that plagues the standard American diet: soda, processed snack foods, sweetened condiments and sauces, baked goods, most branded beverages and fast food, to name a few things. I think we can all agree that the excess of refined carbohydrate in our modern diet (primarily from sugar, wheat and corn) is a major culprit of the increased prevalence of obesity and diabetes in our culture.

2. Processed meats from concentrated animal feeding operations are unhealthy, not to mention unethical and unsustainable.

While some people consider all meat products to be unhealthy and unethical, even we omnivorous Paleo-folk can agree that processed meat and meat from factory farming is less than ideal and is potentially detrimental to our health. Let’s just say we can rule out baloney sandwiches for everyone.

3. Eat real food.

This sounds simple but it applies to all diets. Whether you’re on a strict autoimmune Paleo protocol eating bone broth and organ meats or on a raw vegan diet of sprouted nuts and wild berries, it’s essential to focus on whole, real foods in their natural state — unadulterated by chemicals, genetic modification or hormones.

4. Don’t overcook or burn your food.

If you cook your food, it’s generally accepted that slower, gentler cooking is healthier than cooking at very high temperatures. There’s plenty of evidence that charred food is carcinogenic and that overcooking diminishes nutritional value. Favor light steaming, slow-cooking or gently sautéing your precious real foods to get the best out of them.

5. Diet in moderation.

Exceptions aside, all diets should treat extremism as the enemy. For example, you can ostensibly be Paleo while eating two pounds of bacon and a whole jar of almond butter every day. Clearly this is unhealthy and downright foolish. If it seems extreme, unsustainable or too good to be true, it probably is. All diets have room for flexibility and scope. This goes both ways — enabling a spectrum from very healthy on one end, to very unhealthy on the other. It’s up to the individual to discover their own sweet spot, preferably within the realm of sanity and social acceptability! Focus on the principles, beware of the dogma. And never let perfection get in the way of improvement.

6. Other lifestyle factors are just as important as diet.

Sleep, stress management, exercise, relationships, vitamin D, happiness and a good attitude are absolutely crucial to optimal health and longevity.

There’s not much point in a super clean diet if you’re a heavy smoker, sleep three hours a night and don’t wear a seat belt. Ultimately, health is a destination with many travel options. We all try and find our own way there, often via different means. But there are no shortcuts. It’s the accumulation of all the tiny, seemingly trivial diet and lifestyle decisions made day after day, year after year, that lays down our true path to optimal health.

“Form a habit. Forge a lifestyle.” – The Paleo Model