9/23 – GreenStrengthIV Training Log

Friday 9/23

Today was a single session day because my good friend Marc Howard and I went to Alice In Chains for the 3rd time together. Here we are pre-show floating around people watching!

aic-marc-luke

Session 1

Max Power Endurance KB Swing – 70 x5 EMOM x15min = 75 total swings

Belt Squat
150 x15
150+26 KB 3×15

Sumo Deadlift (Wk 1 – Light Day)
325 12×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 35lb Bumper plate)
325 3×5


KB Single Arm Press Ladder
1x 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 44 x5R/5L – 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
*Set bells down between each rung – Rest about 60sec between sets

BW Circuit – All Back to back – 2 total rounds
Wide Grip Pull Ups x8, x7
Medium Grip Pull Ups x4, x4
Wide Grip Neutral Grip Pull Ups x3, x4
Close Grip Neutral Grip Pull Ups x3, x4
Dips x15, x15
Feet Elevated Wide Stance Push Ups x15, x15
Feet Elevated Push Up x10, x10
Push Up x10, x7
Hanging Knee Raise x15, x15

KB Swing – 106 5×10

Russian Farmers Walk – 62 2x1min
Standing Calf Raise  – 2×20

Belted Sled Drag – 100 x20min

Any questions? Give me a shout below!

 

9/12 – GreenStrengthIV Training Log

Monday 9/12

Session 1 

Tgu

53 x5/5 – Unbroken 5 left, 5 right

Single Arm Swing

53 5/5/5/5/5/5, 5/5/5/5/5/5, 5/5/5/5, 5/5/5/5 = 100 total (5min)

Grease the groove “Right of Passage” Press (Day 1 of 2)

36 Bottoms Up Press 3 ladders of 3 rungs (4-3-3)

53 Bottoms Up Press 1 ladder of 3 rungs (3-2-1)

20min Dog Walk

luke-zayde

 

 

 

 

 

 

 

 

 

 

 

 

Session 2 

Sumo Deadlift (Day 1 of 2) – Following Rule of 10

135×3, 225×3, 315×3,

365 x2

415 4×2

Axle Bar Military Press

60×5, 110×5

140 10×5 – Every 2min on the clock (approx 90sec rest)

Neutral Grip Pull Up Close Grip

x8, x8, x6

Neutral Grip Pull Up Medium Grip

x6, x4, x3

T-Bar Landmine Row

75×15, 100×15, x15

*All 3 rounds done in super-set w/ about 15-25sec between each

Belt Squat

150 3×15

Dips

3×15

Russian Farmers Walk

36 2×1/min

Trap 3 Incline Raise

2.5 2×8

Belted Sled Drag

75 x10min – Alternate between forward and backward

Iron Mind Captains Crush

(S) 4×15 each hand

Ladies Barbell Finger Curls

2×15

 

 

As the “Chief” says – USE PROPER SHOULDER MECHANICS

Green Strength Pressing focuses on safe pressing. Say goodbye to shrugging and muscling up presses. Instead connect and use your entire body as 1 giant muscle! Here is a simple A-B-C-D list of tips from the “CHIEF” himself.

Pavel T. Page 137 of Enter The KB

a. Keep your shoulder down.
b. Press and lower from the lat.
c. Don’t press the kettlebell; push yourself away from it.
d. Press in an arc rather than straight up. Push out against the body of the kettlebell with your forearm.

 

 

Although I tamed the Beast I think my performance was sub par. Stay tuned as I prepare to unleash the Ultimate Beast Tamer after the Fall TSC! #GreenStrength