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

Zercher Reverse Lunge
110 2×6/6

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise

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

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

Airdyne Sprint
10cal EMOM x10min

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

Reflections the day before competiton….

Tomorrow Oct 4th 2014 is going to be a big day for me as I am competing in the Tactical Strength Challenge at 9am. The TSC was developed by Chief Pavel Tsatsouline in 2002 as a way for military and law enforcement to test workplace performance. Now it’s a worldwide competition that tests three forms of strength.

1- Maximal Strength – A max powerlifting deadlift (three attempts)
2- Relative Strength – Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
3- Strength Endurance – Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories)

My goal was originally world champion (this will still happen), however I have had some set backs in maximal strength – due to some steps forward in overall movement, health, mobility, etc.. So in other words this TSC is a trial run for myself. My goals are to do at least the following.

-Deadlift 550lbs

-Pull Ups 20

-Snatch 110

Once the adrenaline kicks in and my mindset becomes completely focussed these might be a lower ballpark – we will see… 🙂

Directly after finishing the TSC I am rushing down to the Convention Center in Downtown Dallas Texas to compete in the FIVE Submission Grappling Tournament. I am doing both Gi and No-Gi, hopefully I can make this experience great by bringing home some limbs and chains. Really excited to compete with my team, and excited as always to watch Professor Rafael Lovato Jr. compete along side us just a week after his MMA debut.

bjj luke

Check out this video of my teammates and #Greenstrength Fighters doing work at last years No-Gi world championships.

Many people have thought I was crazy doing two opposite – high intensity competitions the same day. My answer to this is simple. I train with a purpose daily to build skill sets, and build a capacity that allows me to do things like this. I watch the majority of people every day destroy themselves, punish themselves, and push themselves to the brink of death with exercise. Never building skill sets, or improving – just punishing. Well, I build and create my body to withstand and endure challenges like the one I embark on tomorrow. This challenge will be hard, it will leave me tired, and destroy me in a way. At least it has substance, value, and requires a mindset to complete. This is a much more rewarding physical punishment than just trying to punish myself daily with nonsense in the gym.

Now it’s time to prep and pack my food. Nutrition plays a major role in performance, how you feel, and how you look. Slacking the day before the comp and comp day makes no sense. Stay tuned for my updates and results!


Also – Best of luck to all my boys competing in Cali at the No-Gi World Championships. You all will do great! BELIEVE and ACHIEVE!


Happy Birthday to BJJ’s Most Decorated American – Rafael Lovato Jr.

Been a little over 3 years now that I have known Rafael and his constant work to improve his craft has never slowed down. The consistency of his performances at the highest stage is legendary. Since 2007 he has made the podium at the World Championships every year. These performances and many great moments have been achieved while he was still building monsters to follow in his footsteps. Next is MMA, and as with all things Lovato – becoming the best he can be is what he will strive to showcase.

Happy Birthday to a great professor, warrior, and friend. May the future keep bringing you success!