9/19 – GreenStrengthIV Training Log

Monday 9/19

Session 1 

KB Arm Bar – 36 x1/1

Upper Body Various Exercise Sled Drag – 45 x10min

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

KB Windmill

44 x3/3

53 x3/3

62 2×3/3

Battling Ropes – 8×20 sec on / 40 sec off

Upper Body Various Exercise Sled Drag – 45 x10min

onnit

Session 2

Belt Squat

150 x8

150 + 36 goblet 3×8

Sumo Deadlift (Wk 1 – Hard Day)

345 8×1 (60sec rest)

Then Conventional Pulls

345 2×5

KB C&P Ladder

70 3x 4-3-3 = 30 total presses side

Pull Up Neutral Grip Ladder

18 3x 4-3-3 = 30 total pull ups

KB Swing – 106 5×10

Seated Sea Saw KB Press – 36 1×10/10, 44 2×10/10

Sumo DBL KB Row – 62 3×10

DB Bent OVer Reverse Fly – 10 1×15, 15 2×15

Thumbless Barbell Reverse Curl – 3×10

*All done in a superset

Russian Farmers Walk – 44 2x1min

Calf Raise f/ 2×4 – toes forward 1×20, toes turned in 1×20

Single Arm Lateral Sled Drag – 70 x5min

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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