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.
Airdyne x35min light “flush” ride (255cal)
Ankle Strap Sled Drag
Upper Body Sled Drag
Deadbug w/ Yoga Block 3×8
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.
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
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
Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep
Safety Squat Bar Reverse Lunge
DB Rolling Tricep Extension
Safety Squat Bar Goodmorning
Band Tricep Pressdown
Plate Pinch Farmers Walk
25lb Bumper 3x40yd
*All done in a circuit fashion – little rest if any
Belt Squat Walk
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What a great day! Started around the time the sun was still over an hour away from showing us how bright it is. Everyone who was in at 6am did a great job, worked hard and definitely got 1% better in something. Then Mobile Mighty Greg and I played with iron and worked on skills. I followed that session up with a smash session in the afternoon. Body is starting to really feel good despite the volume I’ve thrown at it these last few weeks. This is due no doubt to my increase in calories. I reached out to a fellow coach and buddy of mine Dan Allison for some nutrition guidelines. We all need coaching and I really needed to hear someone tell me what I already knew I should be doing, yet my mind kept me from doing it. I’ve applied his advice all while still destroying a GIANT GREENSTRENGTH MEAL every night. Weight is up, recovery is much better, sleep has improved – winning situation!
KB Swing | Crawl 20min EMOM
70 Swing x10 Odd Min
Crawl (variety of variations) x20yds Even Min
Dbl KB Bottoms Up Sea Saw Press
Close Grip Neutral Grip Pull Up (Chest to bar)
The topic of food, diets, supplements is a never ending discussion in the gym. I am beyond floored by the fact that the majority of us simply don’t understand how to eat for a healthy body/mind. Before we get crazy with all the nutrient timing and secret hacks out there we must first create an environment of consistency with 1 ingredient – real nutrient dense foods. Here is some direction – I call it nutrition made simple, dive in.
Educate yourself on what 1 ingredient – real nutrient dense foods are. For the sake of simplicity, here is a shopping list from the WHOLE 30 group.
Understand you need to eat enough “fuel” each day to perform. A good starting point is to make sure you’re getting around 15xBW in Calories. After a few weeks you can adjust up or down accordingly. *Remember, lack of fuel can be a disaster to your hormones and performance/cognitive abilities.
Build balanced meals. Nothing fancy here – just make sure each meal contains a
-Vegetable and or/fruit source
*Little secret here. Want to lose more fat? Opt for more colorful veggies in place of starches/fruits. *You can also use the shopping list to pick a variety of options for each spot in your meal.
Now go cook, enjoy the taste of real food, and be consistent. Oh and watch your energy levels and body change for the better.
One more thing – Supplements…. Ummm.. Ask after the following are in order.
-Sleeping 6-8 hours each night
-Eating the above for an extended period of time.. Not 2 weeks but at least 2 months.
-Daily activity for at least 20-30min
-Staying Hydrated.. Drink your WATER!