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

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9/15 – GreenStrengthIV Training Log

 

Thursday 9/15
Greenstrength meal

 

 

 

 

 

 

 

Session 1 (9:30am)

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

135×3, 225×2, 315×1

335 10×1 (approx40-60sec rest)

Axle Bar Close Grip Bench Press

100×5, 150×5

200 10×5

Superset with T-Bar Neutral Grip Rows

75 12×10

(Rest was around 2min between each Press set)

Axle Bar Skull Crusher/Tate Press Variation

100 3×10

Belt Squat (Added bumper 45lb plates for extra depth)

150 3×12

Russian KB Farmers Walk

DBL 36 2x1min

Incline Trap 3 Raise

2.5 2×8

Session 2 (4pm)

TGU

53 x3/3 unbroken/1 side all through,

53 2×1/1

Single Arm Swing

53 x10/10, 10/10, 10/10, 10/10, 10/10 = 100 total in 4min 20sec

GTG KB Press (Day 2 of 2)

All presses done bottoms up

36 x 2 ladders of 4 rungs (4-3-2-1)

36 x4/4, 44×3/3, 44×2/2, 53×1/1 (done in ladder style – sit down to switch)

36 x6/6, 44×3/3, 53×1/1 (same as above)

36×7/7, 44×2/2, 53×1/1 (same as above)

All ladder set = 50 total presses per arm

Neutral Grip Pull Ups Ladder

18 on foot 5×4-3-3 = 50 total

Row Sprint

200m x5

  1. 34.8 1:27.0/500m 38/sm
  2. 34.1 1:25.2/500m 38/sm
  3. 34.3 1:25.7/500m 36/sm
  4. 34.0 1:25/500 38/sm
  5. 34.3 1:25.7/500m 38/sm

Belted Sled Drag Forwards and Backwards

90 x10min

Back ext

2×10

Ab Wheel

2×10