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’.

 

 

Green Strength Training Week For Your Viewing Pleasure

Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…

-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.

-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.

-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.

-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.

-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.

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Day 1 – Sunday

1- Deadlift 415lb 12×1 (60sec rest)

2- Green Strength Special Deadlift 415lbs 3×1

3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb

4- 10 Rounds of

-5 Handstand Push Ups from deficit

-5 150lb KB Swings

-5 18lb Tactical Pull Ups

5- 10×10 Power Swing 53lbs

 

Day 2 – Monday

1- Squat Safety Squat Bar 6×2 275lbs

2- Bench Press Close Grip 6×2 225lbs

3- SSB Squat 3×8 215lbs

4- Close Grip Bench 3×8 185lbs

5- 10×10 Power Swings 70lbs

 

Day 3 – Tuesday

1- Deadlift 425 10×1 (60sec rest)

2- Green Strength Special Deadlift 3×1 425lbs

3- Barbell Rows 225lbs 5×3

4- Military Press 175 3×3

5- 8 Rounds of

-5 HSPU

-5 26lb Pull Ups

-5 150lb KB Swing

-5 80lb Ball Shoulders

 

Day 4 – Wednesday

1- Squat Safety Squat Bar 6×6 275lbs

2- Bench Press Close Grip 6×6 225lbs

3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes

4- 4 Rounds of

-25 BW Squats

-10 Janda Sit Ups

-25 Ring Push Ups

 

Day 5 – Thursday

1- Deadlift 435 10×1 (60sec rest)

2- Single Arm Deadlift 10×1/hand 203lb Bell

3- 8 Rounds of

-5 HSPU

-5 18lb Chin Ups

-5 80lb Med Ball Shoulders

-5 Beast Swings

 

Day 6 – Friday

1- Safety Squat Bar Squat 6×2 275lbs

2- Close Grip Bench 6×2 225lbs

3- DBL Kettlebell Front Squat 4×8 70lbs

4- DBL Kettlebell Press 4×8 62lbs

5- TGU 5/side 53lbs

6- 50 Rope Pull Ups

7- 1hr Walk through downtown OKC and H&8th.

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Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.

1- Steak and Eggs

-10oz Grassfed Steak (fattier the better)

-8 Eggs (Whole)

-Peppers and Mushrooms mixed in eggs

-Cook it all in grassed butter

YUM!

2- Green Strength Stir Fry 

-1lb REAL CHICKEN BREAST

-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter

-2 cup of white rice or cilantro and lime rice from whole foods.

-1 large avocado

-Pico de Gallo

-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.

There ya go!

Got Any Questions? Let me know!