Jan 15 - 20th GreenStrength Tribe Sessions

Hello GreenStrength Gang! It's time to get our 'practice' on once again for another week.

First - Let's not forget to make time during your days outside the gym to

-Eat real food and drink lots of water
-Move your body in a gentle nice way (mobilize)
-Go for a walk
-Work on improving your sleep ZZZZZ....

Also, for the remainder of January here are a few specials to take advantage of all private training or consultation sessions are 10% off (you must contact me Lucius to sign up and schedule). These can be used for many different things from technique help on an exercise, nutritional guidance or shopping/recipe help with food, mobility drills specific to your body, etc... TAKE ADVANTAGE! 

GS Coaches are all available (Prices are as follows without discount)
GS Coach - $50/Session (Coaches Greg Morris, Riley Williams, Gabe Rebischke)
GS Master Coach - $65/Session (Marc Howard) 
GS Master Coach / Founder - $75/Session (Lucius Tirey) 

Jan 15th

1a. TGU Right Arm x1
1b. KB Swing 2 H x15
1c. TGU Left Arm x1
1d. Goblet Squat x10
5 rounds

2a. DB Single Arm Bench Press x8-12/arm
2b. DB SIngle Arm Row x8-12/arm
2c. Plank Series (regular, and both side planks) x20sec each position

Jan 16th

1a. Lateral Ape Crawl x20yds each way
1b. Half Kneeling Battling Ropes x20sec (alternate sides each round)
1c. Band Face Pull x15
4 rounds

2a. Row or Ski Erg Sprints x250m
2b. Med Ball Russian Twist During Rest x10/side
4 rounds - rest well between sprints

Jan 18th 

1a. Deadlift x5,4,3,3 (first work set will be 5, second 4, then 2 final sets of 3)
1b. Hang Variation xPlay
4 rounds - rest well, this is strength

2a. Double KB Gorilla Row x10
2b. Double KB Clean x5 (Start from hike pass each rep)
2c. Double KB Farmers Walk x60yds
3-5 Rounds

Jan 19th

1a. Double KB Alternating Press x5/each side
1b. Plate Push / Crawl x60yds
4 rounds

2a. Airdyne Sprint 20cal, 15cal, 10cal, 10cal (first round is 20cal, then 15cal, then 2 final rounds of 10cal)
2b. TRX Row x20 during rest between sprints
2c. Deadbugs x10/side during rest between sprints

Jan 20th

1a. Squat x5
1b. DB Lateral Raise x10-15
1c. Prone Y Raise x10sec hold
1d. KB Hammer Curl x8-12
5 rounds

2a. Prowler March x60yds
Try to partner up or get a rotation that allows you to rest for just 90sec between each march (or as close to as possible)
2b. Between each march Push Up Plank x20-30sec
6 rounds

To get HEMPCONNEX CBD directly CLICK HERE

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Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  

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Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)

Enjoy,

Lucius

GreenStrength Conditioning Savage Style

There are many ways to train your "cardio" or "breathing" so to say. I think it is very important to have protocols you can go to that are truly measurable. What gets measured gets improved. This throws out the junk met cons, and weak conditioning burpee complexes. A few I have used for some time now with success are a couple of the following. My time spent at Gym Jones was all about our performance in these protocols. It's simple, measurable, and truly effective. Here are a few...

-2 to 3 blocks of 6 x30sec work / 30sec rest with 4 minutes rest between blocks

-15 intervals of 30sec work / 90sec rest - Here you can play the no negative split game 

-10 to 30 intervals of 30sec work / 90sec rest - If you manage your intensity level correctly then this can replace LSD work.

With the 3rd option I like to add a little spice into it sometimes. Now keep in mind adding something into the rest portion means my work portion must change somewhat (not as hard). But simply throwing in a skill during the 90sec rest is a badass way to add some work capacity, and simply another element to the game. Here is a look at a session I did last week. 

20 total intervals on the ski erg
Each 30sec work I averaged 150m
Each 90sec rest I did a set of 10 single arm kb swings with the 62lb bell
Total was 40min of work - over 3,000 meters erg'd - and 200 single arm swings

Now that is some serious volume, capacity, barbarian cardio type shit. Most important thing to remember when trying these things is know the type of stimulus you wish to create during your session and honor it. I made sure my talk test ability was always on point throughout as that was the goal for the session. Honor where you are, measure, improve slowly. GO, TRY, DO!

-Lucius C. Tirey IV

Posture & Joint Health

Posture & Joint Health:


By: GS PCC Greg Morris

In my opinion (which my mother assured me matters), improving posture and the health and range of one’s joints should be one of the primary goals of one’s training, and one of the main metrics used to measure progress in one’s training. A lot of the daily aches and pains we experience as a culture, basically, are usually related to your joints being a bit out of position. All the time. Every day. We are a society of shortened hips and shoulders forward and in our ears. Our body will give us pain to represent that, and our movement will adapt and compensate to represent that.

Think of a movement like this: You and three friends are carrying a VERY large dresser. This dresser is so large and heavy that you could not fathomably lift and carry it without the four of you. Somebody starts to dip and shift; their grip is giving out. The whole dresser shifts and wobbles, and the other three movers scramble to adjust and COMPENSATE for the one who is out of place, inevitably exerting themselves harder and moving much less efficiently.

Conveniently, there are also four major joints (or should I say, movers) to worry about in most movements, being the two hips and the two shoulders. Take the same metaphor of moving the furniture, and apply it to your joints. Pay attention, and intentionally be conscious of your hips and shoulders while performing any movement, be it a squat, a deadlift, a lunge, a press, a sprint, etc etc etc. If something moves out of position, something else is picking UP the slack; That hip gets behind you. That arm refuses to go overhead. it’s only a matter of time until whatever is carrying that extra weight gets sick of that shit, at which point you put yourself at risk of injury.

Posture is a very important topic in this conversation regarding joint health and function, due to the fact that posture is the composition of the joints as a whole. How your joints are aligned, and how they operate with each other during the basic day-to-day operation of the human vehicle we call the body. Whether you’re an everyday person, an athlete, anybody at all; everybody benefits from paying a bit more attention in their daily existence to how they hold and present themselves.

After all, the sad truth of the matter is that even if you do all the corrective work and exercises in the gym, every time, that’s still just an hour a day. You’re still going to get more reps of living in poor posture and position throughout the other 15 hours of your day unless you’re dilligent.

Posture is the perfect measurement. If your posture improves, proprioception improves, making you more able to feel where your body is in space, as well as more able to move and manipulate it in that space. This happens due to the way that the CNS (central nervous system) and the joints communicate. If your joints are out of alignment, you more than likely have underlying hyper/hypotension issues in the tissue around them (and possibly other underlying dysfunction) from large amounts of time compensating for poor movement mechanics and lifestyle. If your tissue is too angry or too lazy, the communication between it and the CNS is weakened, and you cannot ‘feel’ the tissue as well as you normally would be able to; This is decreased proprioception. If the CNS and the tissue can’t communicate well, it will take much more effort, physical expenditure and CNS strain to accomplish the same task than if tissue and joints were in a more healthy, optimal arrangement.

In simple terms, the more comfortable your joints are in the range of motion you’re moving, the less taxing that movement will be.

At the end of the day, our goal in training should be improving one’s performance, yes, but also one’s life in general. Yes, adding 40lbs to a squat is great, but if we’re not focusing on improving the mechanics and posture of our body while we do it, are we not just forcing our body into ‘stronger’ dysfunction?

Now we’re just getting really good at moving really shitty.

Neglecting one’s basic body structure is a fast track to being the old coot who can no longer move in the basic ways a human being moves; hard to move, hard to play, hard to live. The primary goal of one’s training should be to improve the capabilities of their own human vehicle.

Improving Posture:
-Improves joint stability

-Improves joint mobility
-Improves physical endurance of tissue
-Eases strain on CNS and tissue
-Improves movement mechanics

Posture is your baseline, and your golden metric. Stand up tall, and free up those knotted joints. All it takes is a little dedicated, and intentional effort on the daily.

Interested? Or Committed?

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results. - Kenneth Blanchard

GreenStrength is about working to achieving a stronger you! In turn this has a byproduct of better performance, longevity, self confidence, and so on. If you're just 'interested' then the road to total human optimization is going to be a bumpy one, non sustainable in many ways. This is why I believe and suggest we must be 'committed' to total human optimization and except nothing less. Our lives, goals, and future truly depends on this. 

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