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

9/28 – GreenStrengthIV Training Log

Im currently 2 weeks into a 4 week plan. This plan was to attack some volume as well as add some bodyweight. My body is/was in need of turning a blind eye towards some of the things I’ve been experimenting with over the last year or so. That said I am 10 days in and up 11.2lbs so far. I don’t expect the gain in weight to keep coming on as it did the first week. Things are stabilizing out a bit – but recovery and energy are much better. So far all is going good.

Wednesday 9/28

Session 1

TGU
53 3×1/1
70 x1/1
88 x1/1

KB Single Arm Press (Ladder Fashion – All Unbroken)
53 x5-3-2 = 10 per arm
62 x4-3-2-1 = 10 per arm
70 x3-2-1 = 6 per arm
70 x2-1 = 3 per arm
79 x2-1 = 3 per arm
88 2×1/1 = 2 per arm
(34 per arm total presses)

Tactical C2B Pull Ups
10×3 = 30 total

KB Single Arm Swing
70 5×10/10 – Done in about 6min

BJJ Lesson with Professor Rader x45-60min

IMG_1104

My professor – My friend – My GreenStrength Savage Athlete  

Justin Rader

Session 2

Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8

Sumo Deadlift (Wk 2 – Medium Day)
355 10×1 (60sec rest)

Then deficit conventional pulls (25lb bumper plate)
355 3×5

Split Stance Behind The Neck Axle Bar Press + Military Press
60 x8/8
90 x6/6
110 3×6/6

Seated Fat Handle V-Bar Band Row
Green band x15
Green + Orange Band 4×15

Dips
36 3×15, 12, 10

KB Shrug
DBL 88 3×15

Split Stance Standing DB Arnold Press
25 3×15

KB Handle Curl
36 2×10

Rope Tricep Extension
2×10

KB Swing
106 2×10, 2×15

Upper Body Sled Drag (Various Exercises)
45 x15min

Belted Sled Drag (Forward, Backward, Lateral)
100 x30min

Send me questions in the form below. Happy to help however I can!

9/21 – GreenStrengthIV Training Log

Wednesday 9/21

Today was a very good day for very small – yet powerful things. I was a little tired and down upon rising this morning and definitely wasn’t looking forward to going in at 6am. But once i arrived and spent some time around a few very uplifting people my mood, energy, and drive to make the day good was boosted. Hmm.. Could have also been that french pressed coffee  🙂

Session 1

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

Belted Sled Drag – 70 x15min

Then

Upper Body Various Exercise Sled Drag – 45 x10min

BJJ Lovato Curriculum Review w/ Coach Greg and Coach Dylan. 60+ Min

bottoms-up-kb-pic

Session 2 

Belt Squat
150 x12
150 + 20lbs Chain x12
150 + 40lbs Chain x12
150 + 60lbs Chain x12

Sumo Deadlift (Wk 1 – Medium Day)
335 10×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 25lb Bumper plate)
335 2×5

KB C&P Ladder
70 1 x5-4-3-2-1 (Rested bell between rungs)
70 1 x4-3-2-1 (rested bell between rungs)
70 3 x3-2-1 (Unbroken)

Pull Up Neutral Grip Ladder
18 1 x5-4-3-2-1
18 1 x4-3-2-1
18 3 x3-2-1

KB Swing
106 5×10

KB Hammer Curl – 14 3×12
KB Hammer Grip Lateral Front Raise – 14 3×12
KB Shrug – 79 3×12

Russian Farmers Walk – 53 2x1min
Seated KB Dorsiflexion – 18 2×10/side

BJJ Light Rolling (Practicing) x40 straight min

Airdyne x30min (250cal)
*This was done immediately after the continuous rolling

Looking for a change in your routine? Need help with a program or nutritional guidance? Feel free to give me a shout below!

Sessions enhanced by Alpha Brain. Click on the picture below and try it out for yourself.

onnit-alpha-brain

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

Questions? Contact me on the form below!

Green Strength Abs.. Get em’, Got em’, Good…

Obtaining a stronger midsection takes consistent practice, with sound technique, and a solid plan. Good news is I am giving you a solid plan for free right here! As with all exercises, I advise you to dig into each one and really learn how the movements are executed. Using the correct movement and applying the correct tension/relaxation is key – this is what then makes practice so important. The end result is a solid, chiseled, thick midsection like that of a greek god. Give it a go for 1 to 3 sessions a week for 3 to 4 weeks and report back to me with your results.

If you really want to get into this stuff, I’m available for a private where we could delve deep into this topic. I assure you that taking the time to learn how to move your body properly will change your numbers…on the scales, in your lifts, in your posture, and in your blood work.

5 Rounds

-TGU Roll To Elbow x3/3

-Hanging Straight Leg Raise x5 (I actually suggest using the elbow straps and really compress your center)

-Janda Sit Up x5 (Slowly lower each eccentric).. FYI – It’s important to understand what your doing in the Janda Sit Up. Assume the standard bent-knee crunch position while your partner, a band, or your pavelizer (Pavel’s Product) holds your legs just below the calves. This hand position is the secret to Janda sit-ups. Your feet should remain in contact with the floor at all times during the movement, and the knees should be flexed no more than 90 degrees. Fold you hands across your chest, inhale, and slowly sit up while applying steady pressure against your partner’s hands with your legs. Stop when the tension in the abs is about to drop off (around halfway up) and exhale at the top of the movement. Inhale again and lower yourself all the way to the floor, pushing against your partner’s hands the whole time. Relax for a second, then repeat.

-KB or DB Side Bend x5/5

-Leopard Crawls x10 yards forward / 10 yards backwards

-KB Rack Walks x150ft

Simple, tough, and time-tested proven. If you add this in with your deadlifts, chin ups, presses, squats, swings, and couple that with a belly constantly full of REAL FOOD, fruits, veggies, grassfed meats, nuts/seeds, sweet potatoes you my friend will be ‘strong like bull’.

 

 

Active rest for the grip….

This is predominately for my grapplers but everyone can benefit from good grip training. Here is a simple #GreenStrength way of adding some active rest into a 20min kettlebell every minute on the minute workout (EMOM).

towel

Place two heavy kettlbells by your side and wrap towels around the handle of each bell. During the rest portion of your remanding minute hold the bells in a farmers walk fashion by the towels. You can add in small movement both forward, backwards, and lateral. After this workout you will feel you grip, forearms, biceps, lats, and you’ll be exhausted from using tons more motor units in the process.

Cheap-Alternative-of-doing-famer-walks-Do-them-with-Pigs