Tuesday I made it back to Sandridge for my Kettlebell Class after just returning from Oregon just 12 hours earlier. Sucked down a nice coffee and muscled up the energy to practice some skills.
5 rounds
A- Kettlebell Swing – 70# x10
B- Handstand Push Up + Handstand Hold – x5 + Hold as long as possible
(I was pumped because my shoulder stability felt better on my right side, I really focussed on the position of my palm in the floor, as well as keeping my “screw” strong)
3 rounds
A- One Arm Chin Up – Rd 1 x3/3, Rd 2 2/2, Rd 3 1/1
(I use the opposite arm out long acting as a tiny bit of help or a ton depending on your effort as my progression)
B- Push Up Rd 1 x20, Rd 2 x15, Rd 3 x10
(Be strict, tense your body, fire your quads, gluteus, compress trunk)
1 Round
A- Finger Only Chin Ups x5
(slow, pause, own it!)
I usually open up all my play sessions with the Green Strength Mobility Hack warm up. This is currently top secret info only for the Green Strength Savages. Patience, and I will share sooner or later!
A few hours later after some amazing chicken thighs, over easy eggs, and loads of green veggies, I made it to the Green Strength HQ in time to get some play in. My session is a Master Dan John “Easy Strength” Hybrid that I formulated.
1a- Safety Squat Bar Squat (always deep, always a pause, always a slow eccentric)
105×5, 155×5, 205×5, 225×5, 255×5, 285×5
1b- Close Grip Bench Press (butt on bench, shoulders into bench at all times, pause on chest, slow eccentrics always)
95×5, 115×5, 135×5, 165×5, 185×5, 205×5
1c- Standing Band/Stick Straight Arm Pulldown
6×12
2a- Kettlebell Two Hand Swing 106# 3×10
2b- Double Kettlebell Rack Walk 62# 3x150ft
2c- Sled Drag Forward 145# 3x150ft
2d- Sled Drag Backwards 145# 3x150ft
2e- Landmine Standing Twists 35# 3×10/10
The stimulation after this session was perfect and just about enough for the day. However the prowler is back in effect at HQ, so I rested 15min, drank some water, then manned up and did 5x150ft sprint with a 45# on each side of the prowler. I did all 5 in under 5 minute so it was kinda like an OMEM type of deal.
Last but not least 25min of additional BJJ drilling (mainly going through the things professor Nate went over in class at Adamson Brothers Jiu-Jitsu Academy in Seaside Oregon) and the Green Strength Savage Day was complete!
One thing I did learn today was that everything is built around emotion, feeling, belief etc. Keeping your mind clear and happy of negativity propels one through life (training, work, driving, grieving) HEALTHILY. The answer I hear all to often is “I want to get healthy,” yet they suffer doing it? Health comes with happiness – NOT – the other way around!
***Please don’t forget about our Yoga Class at the Green Strength HQ every WED 7pm, and SUN 3pm. It’s only $10 to drop in and I promise your body will love it. This is an all levels class that focuses on the individual in the now.
***Tip of the day: Increase your healthy fats by adding MCT Oil into your life. If you haven’t heard MCT Oil is very healthy and our bodies thrive when we consume it. MCT Oil gives you fast energy, helps maintain healthy cholesterol levels, increases your ability to absorb nutrients, protects the immune system, and can even have a thermogenic effect if the previous mentioned isn’t good enough. I use Onnit’s Brand, I enjoy the quality and the companies products. You can start by adding a tablespoon daily on a salad, over your veggies, in a shake, tea, or coffee. The point is you just have to be consistent daily with it like everything else. Click on the link below and check it out!
Oss, Namaste, In Strength, Peace Out!
Lucius C. Tirey IV
Green Strength 