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!


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)


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 


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














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



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




Reflections the day before competiton….

Tomorrow Oct 4th 2014 is going to be a big day for me as I am competing in the Tactical Strength Challenge at 9am. The TSC was developed by Chief Pavel Tsatsouline in 2002 as a way for military and law enforcement to test workplace performance. Now it’s a worldwide competition that tests three forms of strength.

1- Maximal Strength – A max powerlifting deadlift (three attempts)
2- Relative Strength – Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
3- Strength Endurance – Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories)

My goal was originally world champion (this will still happen), however I have had some set backs in maximal strength – due to some steps forward in overall movement, health, mobility, etc.. So in other words this TSC is a trial run for myself. My goals are to do at least the following.

-Deadlift 550lbs

-Pull Ups 20

-Snatch 110

Once the adrenaline kicks in and my mindset becomes completely focussed these might be a lower ballpark – we will see… 🙂

Directly after finishing the TSC I am rushing down to the Convention Center in Downtown Dallas Texas to compete in the FIVE Submission Grappling Tournament. I am doing both Gi and No-Gi, hopefully I can make this experience great by bringing home some limbs and chains. Really excited to compete with my team, and excited as always to watch Professor Rafael Lovato Jr. compete along side us just a week after his MMA debut.

bjj luke

Check out this video of my teammates and #Greenstrength Fighters doing work at last years No-Gi world championships.

Many people have thought I was crazy doing two opposite – high intensity competitions the same day. My answer to this is simple. I train with a purpose daily to build skill sets, and build a capacity that allows me to do things like this. I watch the majority of people every day destroy themselves, punish themselves, and push themselves to the brink of death with exercise. Never building skill sets, or improving – just punishing. Well, I build and create my body to withstand and endure challenges like the one I embark on tomorrow. This challenge will be hard, it will leave me tired, and destroy me in a way. At least it has substance, value, and requires a mindset to complete. This is a much more rewarding physical punishment than just trying to punish myself daily with nonsense in the gym.

Now it’s time to prep and pack my food. Nutrition plays a major role in performance, how you feel, and how you look. Slacking the day before the comp and comp day makes no sense. Stay tuned for my updates and results!


Also – Best of luck to all my boys competing in Cali at the No-Gi World Championships. You all will do great! BELIEVE and ACHIEVE!