9/20 – GreenStrengthIV Training Log

Tuesday 9/20

Session 1

Bretzel, Croc Breathe, KB Arm Bar, Frog Rocks…

Prowler Walk – 90 x40yd
TGU – 53 x1/1
*8 Rounds

Hanging Leg Raise – 3×5

KB Swing
53 Two Hand 2×25
53 Single Arm 5×5/5
*Short rest

Second session as always was primed and enhanced with some Alpha Brain from Onnit. I stand behind this product and use it almost daily. Click the photo to check it out for yourself. 

onnit

Session 2 

Safety Squat Bar Squat (Ladder Program – Wk 1 Light Day)
105×5, 155×5, 205×5
255 3 ladders of 3 rungs (5-3-2) = 30 total reps

Safety Squat Bar Pause Squat
205 5×2

Axle Bar Close Grip Incline Bench Press (Wk 1 Light Day)
60×5, 110×5
160 x6, 170 x6, 180 x6, 190 2×6

Single Arm KB Row
106 5×6/6

Bulgarian Split Squat – DBL 44 KB 3×8/8
Ring Band Resisted Push Up – Red Band 3×12
Band Standing Lat Pullover – Orange Band 3×20

Airdyne Sprints – 10cal EMOM x1omin
*All sprints under 10sec

Belted Sled Drag Forward and Backwards – 125 x10min

My face after the airdyne today.

clown monkey

Have any questions? Contact me below!

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9/19 – GreenStrengthIV Training Log

Monday 9/19

Session 1 

KB Arm Bar – 36 x1/1

Upper Body Various Exercise Sled Drag – 45 x10min

Max Power Endurance KB Swing – 70 x5 EMOM x20min = 100 total swings

KB Windmill

44 x3/3

53 x3/3

62 2×3/3

Battling Ropes – 8×20 sec on / 40 sec off

Upper Body Various Exercise Sled Drag – 45 x10min

onnit

Session 2

Belt Squat

150 x8

150 + 36 goblet 3×8

Sumo Deadlift (Wk 1 – Hard Day)

345 8×1 (60sec rest)

Then Conventional Pulls

345 2×5

KB C&P Ladder

70 3x 4-3-3 = 30 total presses side

Pull Up Neutral Grip Ladder

18 3x 4-3-3 = 30 total pull ups

KB Swing – 106 5×10

Seated Sea Saw KB Press – 36 1×10/10, 44 2×10/10

Sumo DBL KB Row – 62 3×10

DB Bent OVer Reverse Fly – 10 1×15, 15 2×15

Thumbless Barbell Reverse Curl – 3×10

*All done in a superset

Russian Farmers Walk – 44 2x1min

Calf Raise f/ 2×4 – toes forward 1×20, toes turned in 1×20

Single Arm Lateral Sled Drag – 70 x5min

Questions? Contact me on the form below!

Get your mind right!!!

GETTING YOUR MIND RIGHT – Amanda K Graves

Before we get into food, weight loss, lean tissue gain, maintenance, diet, etc we have to start here.

Your scale.

Throw. It. Away.

I am one hundred percent serious.  If you are using your scale to punish and shame yourself into maintaining a specific number that you somehow determined though internal and external lifelong conditioning on what “good” is…I am begging you to right this minute throw away your scale.  Forever.  When you go to the doctor, don’t look.  Give yourself permission to stop judging your worth, success, and value on an arbitrary number.  If the thought of that makes you panic because of fear of weight gain/loss or loss of control without your daily check in…I am specifically talking to you.  This has been my first step in pulling out of a life long struggle with valuing myself based on my weight.  I have no idea what I weigh right now…but I will tell you, my clothes:  they actually fit now.  My mind: doesn’t spend precious energy trying to keep my willpower going or sending messages all day telling me how worthless of a human being I am because of what I look like/ate today/size I wear.  My friends and family: they love me just the same. Free yourself from the trap.  Don’t look back.  Use all the new mental free time to take stock of the amazing things/people in your life.

This feels a little mindbodygreen, to list out “The five things you need to do right now to become the best you possible.” (Insert stereotypical, somewhat offensive, stock photo HERE of a perfect bodied, happy couple).  That’s not what this is.  These are just some things I think we all need to think about and take up in order to become mentally free and healthy.  And it just happens to be in list format.

  1.  You’ve heard it before, but I will say it again.  Learn to like, if not love, yourself. Right now. Your family and friends that count-they think you are awesome, regardless of what you weigh.  If they don’t…time to revaluate, eliminate and find some people who are less shallow.  Your happiness and quality of life will improve. You definitely deserve that.
  2. You’ve got to start thinking about your HEALTH instead of your WEIGHT.  This is a hard one to swallow.  But, I just don’t believe anyone can make a sustainable, long term change without thinking this way, unless they are sacrificing happiness in life.  Shift your focus.  Change your thoughts.
  3. When you think about food, you’ve got to want to eat the right things.  Willpower is a limited, finite resource.  Let’s not even get willpower involved when it comes to eating.  Take it out of the equation completely by changing your thought patterns so that it becomes natural to choose foods that will nourish your body and not poison it.
  4. Stop counting, stop obsessing.  Does food really deserve a large portion of our daily thought life?  I don’t think so.  During phases of weight loss, I’m not against keeping track of macronutrient intake.  The problem…it’s a slippery slope into obsession, not to mention self degradation.
  5. Forgive yourself.  One thing I have really struggled with is embracing the process.  All I care about is the finish.  That kind of thinking makes the process awful and unbearable.  It also makes me prone to slip.  It also allows me to hate myself for all of the “bad” food choices I’ve made, past or present.  You can figure this out. It will take time.  Commit to it in your heart, start caring about yourself and your health, the changes will come.

-AKG

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