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

Advertisements

9/24 & 9/25 – GreenStrengthIV Training Log

Saturday 9/24

Session 1 

This was a recovery day and post Alice In Chains show the night before. Needless to say recovery action was needed.

Walk x 1hr 45min

Foot reflexology work done

Epsom Salt bath

FOOD FOOD FOOD – CARBS CARBS CARBS

___________________________________________________________________________

Pavel and I

Sunday 9/25

Session 1 

Safety Squat Bar Squat (Ladder Program – Wk 2 Hard Day)
105×5, 155×5, 205×5, 255×3
275 5 ladders of 3 rungs (5-3-2) = 50 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Hard Day)
60×5, 110×5, 160×5
220 5 ladders of 3 rungs (5-3-2) = 50 total reps

Safety Squat Bar Cyclist Squat (Heels Elevated On 35lb Bumper)
205 3×6

Neutral Grip DB Incline Bench Press
60 3×10

Band Face Pull
Orange Band 3×12

Ab Wheel
2×10

Back Ext
35 plate on chest 2×10

Airdyne Sprint
10cal at top of each min x5min

Session 2 

KB Max Power Swings
70 EMOM x20min
-Min 1-5 x5
-Min 6-10 x6
-Min 11-15 x7
-Min 16-20 x10
140 total swings

50lb Weighted Vest Walk Outside x45min

A few minutes of light stretches to finish up

Need help designing a training routine? Looking for coaching? Feel free to give me a shout below!