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

9/21 – GreenStrengthIV Training Log

Wednesday 9/21

Today was a very good day for very small – yet powerful things. I was a little tired and down upon rising this morning and definitely wasn’t looking forward to going in at 6am. But once i arrived and spent some time around a few very uplifting people my mood, energy, and drive to make the day good was boosted. Hmm.. Could have also been that french pressed coffee  🙂

Session 1

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

Belted Sled Drag – 70 x15min

Then

Upper Body Various Exercise Sled Drag – 45 x10min

BJJ Lovato Curriculum Review w/ Coach Greg and Coach Dylan. 60+ Min

bottoms-up-kb-pic

Session 2 

Belt Squat
150 x12
150 + 20lbs Chain x12
150 + 40lbs Chain x12
150 + 60lbs Chain x12

Sumo Deadlift (Wk 1 – Medium Day)
335 10×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 25lb Bumper plate)
335 2×5

KB C&P Ladder
70 1 x5-4-3-2-1 (Rested bell between rungs)
70 1 x4-3-2-1 (rested bell between rungs)
70 3 x3-2-1 (Unbroken)

Pull Up Neutral Grip Ladder
18 1 x5-4-3-2-1
18 1 x4-3-2-1
18 3 x3-2-1

KB Swing
106 5×10

KB Hammer Curl – 14 3×12
KB Hammer Grip Lateral Front Raise – 14 3×12
KB Shrug – 79 3×12

Russian Farmers Walk – 53 2x1min
Seated KB Dorsiflexion – 18 2×10/side

BJJ Light Rolling (Practicing) x40 straight min

Airdyne x30min (250cal)
*This was done immediately after the continuous rolling

Looking for a change in your routine? Need help with a program or nutritional guidance? Feel free to give me a shout below!

Sessions enhanced by Alpha Brain. Click on the picture below and try it out for yourself.

onnit-alpha-brain

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!

3min & 30sec of Beautiful Movement | Watch it!

Those who spend time around me now have seen my transformation and have started to experience the Green Strength Philosophy. I always harp on owning positions and movement rather then doing more, going deeper, and skipping progressions. The more quality and conscious our efforts become the better skills we will develop. Here is a video that displays movement at its best, there is no doubt a flow like that is an enormous psychedelic experience. Enjoy, practice mindfully, and enjoy the journey!

Green Strength Bodyweight Session FOR YOU!

Start conservative and rest as needed. First session will be 3 rounds of each tri-set of exercises. The second time you do this add a round. And finally the third time add another (that makes 5). Each rep – each set – each breath must be mindful, no lazy bs or talking to a friend. PRACTICE!

As with anything you can add or scale to your level. For example on wall handstands I used db’s, and had feet on bench for my push ups, also linked breath and honored the eccentrics. Play, improvise, and get after it!

1a- the pump x10
1b- mountain climber x5/leg
1c- wall handstand x30sec

2a- push up x10
2b- supine row x10
2c- Hindu squat x15

3a- headstand knee tucks x5
3b- crawl hold w/ head looks over shoulder x30sec
3c- pull up fingers x5

20140702-153406-56046210.jpg