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

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!