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

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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!

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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

 

 

Try this primate session out with a pair of kettlebells | #GreenStrength

1 primate

2 bells

Not a lot of time

Hell of a lot of benefits

 

Ok, here it is.

20 total sets done in as quickly as possible. But remember, we aim for technique, tension, and power. If your compromising any of these for speed your being silly.

10 sets of 10 double kettlebell swings

5 sets of 5 cleans, with a 5 foot forward and backward walk in rack position, only on last clean!

5 sets of 5/arm Gorilla cleans

 

I usually like to finish these with a 10-15 min walk where I practice different breathing practices and get nice and relaxed. Enjoy!

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Steady state cardio is not dumb if you do it right

Read this article this morning on breakingmuscle and thought it was worthy of sharing. I personally feel and look the best when I apply steady state walks as a form of cardio/recovery/work capacity. I do believe we sabotage ourselves with aerobic work done improperly. click here for the article

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