10/4 -GreenStrengthIV Training Log

Woke up feeling tired and sluggish so I did some light activity in the morning. Still felt a little tired in the afternoon until my second set on squats. I got a second wind so to say and the session turned out nice. 20 Rep set was easy, yet still left me in a heaping puddle of sweat and lack of oxygen.

Tuesday 10/4

Session 1

Airdyne x35min light “flush” ride (255cal)

Ankle Strap Sled Drag
45lb x5min

Upper Body Sled Drag
45lb x5min

Hang 3x30sec

Deadbug w/ Yoga Block 3×8

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Throwback Pic.. Sometimes you just have to get that grip an go! This is how my second session started. Turned out well in the end. 

Session 2 

Safety Squat Bar Squat (Ladder Program Wk 3 –  Day)
105×5, 155×5, 205×3, 255×3,
295 3 ladders of 3 rungs (5-3-2) = 30 total reps

Then

20 Rep Breathing Safety Squat Bar Squat
205 x20 reps w/ 3 breathes in between each rep

Football Bar Incline Bench Press
Wide Grip 105×6
135×6
145×6
155×6
165×5

Then

Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep

Safety Squat Bar Reverse Lunge
105×8/8
135 2×8/8

DB Rolling Tricep Extension
25×15
35 2×15

Chin Up
3×10

Safety Squat Bar Goodmorning
105 3×10

Prowler March
90 3x40yd

Band Tricep Pressdown
Orange 3×20

Plate Pinch Farmers Walk
25lb Bumper 3x40yd

*All done in a circuit fashion – little rest if any

Belt Squat Walk
53 x3min

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9/16 – GreenStrengthIV Training Log

Friday 9/16

Session 1

TGU

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

Airdyne

5x10cal

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

Sled Drag

90 x10min

9/14 – GreenStrengthIV Training Log

Wednesday 9/14

Session 1

Airdyne

x60min light recovery spin (450cal)

Session 2 

Croc Breathe

Croc Breathe into Bretzel

KB Arm Bar 16kg x1/1

TGU

70 x5/5 – rest as needed

“Right of Passage” C&P (Day 2 of 3)

704 ladders of 4 rungs (4-3-2-1)

Medium Grip Neutral Grip Pull Up Ladder

4 ladders of 4 rungs (4-3-2-1)

Single Arm Swing

70 5/5, 5/5, 5/5, 10/10, 5/5, 5/5, 10/10, 5/5 = 100 (8min)

BJJ Drilling

40min of light movement and drilling in the GI

BJJ BASICS

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Green Strength Play Sessions 12-9-15 | Thought & Tip For The Day

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!

Oregon Cliff Hike

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!

Nate Face Bjj

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!

Onnit MCT Oil
Oss, Namaste, In Strength, Peace Out!

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’.

 

 

GreenStrength Fighters

This friday night in Tulsa Ok I have 4 fighters going to battle on the Legacy FC Card! Many people who train combat sports have asked about what I do, or they think from years ago I may be doing similar things as before. WRONG! I am building HEALTHY – STRONGER – FIGHTERS. All four of my guys recently posted or sent me a message via text. I posted them all below as I feel this shows firsthand what we are accomplishing together. These guys are moving, feeling, recovering flat out better than before and they all stand behind the fact they feel it has made their FIGHT TRAINING BETTER. That’s the purpose here. Derrick is the newest addition to the team but he is such a hard working, humble stud who has fit right in and just been a DO’er! Looking over notes on Rafael we saw where over the past 3+ years we have added 12lbs of Lean Body Mass to his frame while keeping weight around the same. Yes, ponder that and add the fact his injuries and small set backs from training have drastically gone down. He moves, sleeps, feels BETTER!

I can’t thank these gentleman enough for being the foundation and the true start to the #GreenStrength revolution.

Derrick Adkins recently had this to say on a FB Post 

derrick

“Yesterday I was tired and kind of sluggish. Then I got up and got to my strength and conditioning workout, Luke put me through simple fight week movements and I left feeling good and went straight to kickboxing and killed that workout feeling a lot better because of the first workout, instead of feeling worse because I killed a hard lifting workout. That has been the story of this fight camp, #Greenstrength workouts have enhanced my sport specific workouts for sure!”

Rafael Lovato Jr. recently put this tweet out

Rafaellovatojrandsccoach

“My #strengthandconditioning coach, Luke Tirey, killing a 106lb #KB #turkishgetup this morning! He has totally changed my body composition, kept me healthy, made my stronger, & got me in the best shape of my life over the last few years. I am so thankful to have him a part of my #fightcamp. Give him a follow at @greenstrengthiv. #greenstrength #teamlovato #intelligenttraining #bestofbothworlds”

Justin Rader recently sent me this text message 

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” Hey man I just wanted to shoot you a message and tell you thank you so much for everything! Everything you have had me do has really paid off. I feel amazing! I can feel it in my practices, I am stronger, faster, and just feel incredible! Thanks so much again, I hope to represent well at Legacy FC!

Myron Dennis recently posted this to his FB

IMG_1548

“It’s fight week and I feel amazing. 12 + weeks will drive you crazy. For the first time in my pro career, I don’t have the stress of a large weight cut.”

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Green Strength Elephant