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

Repost Article from Mike Roberston | Hips Don’t Lie

ALL GREENSTRENGTH FOLKS SHOULD READ THIS AND CRITICALLY THINK FOR A MINUTE!

This article is great and I felt I needed to repost and share this however possible. Literally everyday we talk about these things with tons of people. Everyone seems to be looking for programs, trainers, special diets – program is dependent on your alignment, structure, schedule, goals, and how you move. Stop worrying about numbers and start worrying about function, especially if performance, health, and injury prevention are desired. 

With that said – enjoy! You can find the article from its original site here

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