GreenStrength Athletes Aug 26-31

Contact for individualized strength, conditioning, nutrition, mobility programming.

The battles are won with proper preparation. Losing weight, gaining muscle, reducing pain, are all things the majority want. Preparing a solid plan of action is the most important step. It’s basic, simple, and usually boring. Not sexy, fun, and entertaining. This is why most seem to fail.
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Stay smart. Stay basic. Stay prepared
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#greenstrength #preparation #planning #basic #simple #efficient #strength #fatloss


Day 1 
A. Tgu x3/3

B. Trap bar deadlift 
3x3 working sets. Pyramid the loads on working sets. 
For example 
315x3, 335x3, 355x3
*no failed reps. Be a pro. Leave 2-3 left in tank 

C. Dbl kb front squat 3x6-8
C. Db floor press 3x10-12
C. Kb Swing 3x20

D. Plank series x10sec (3 sets hardstyle regular f/ elbows - 3 sets side elbow plank)

Day 2 

A. Aerobic capacity work
-10min cardio of choice (convo pace)… then jump off and do 5 pump stretch, 10 bw squats, leopard crawl forward x5yd am backward x5yd. Then back to cardio of choice for 10min. Repeat for 3 to 5 total rounds 

B. Work on your body. Mobility, breathing, stretching, recovering. 

Day 3 

A. 8 rounds - 2min rest 
-chin up x2-5 (weight if needed) (regression if needed)
-prowler March heavy x20yds

B. 4 rounds - 3min rest between rounds
-Db judo swings x10/10
-band speed pulldowns f/ seated on floor x20sec 
-battling ropes arms only x20sec 

C. Single arm kb farmers walk 3x30sec each side

Day 4 

A. Row/ski/bike 
8x 15sec sprints - 2:30 rest. 
Warm up with 10min aerobic work - cool down with 10min aerobic work 

Day 5 

A. Weighted Ruck 1.5mile
Ladies 15-30lbs
Boys 25-50lbs
Time your 1.5mile ruck 

Eat.. Fuel yourselves. 15x your bw daily no matter what! Real food, if it runs - flies - swims, and or came from the earth then consume it., Out sleep your competition,