GreenStrength Class Sessions sept 9-14

Let’s get to work we’ve done this recently so go back to your notes and look to make small progressions forward!

Monday
A. Warm up block 10min
B. Complex 5 rounds - rest well between rounds
 -goblet squat x10
-kb swing x10
-dbl kb clean x5 + walk x20yds

C. Core / conditioning
5 rounds of 
-crab crawl slowly x10
-lateral med ball slam x10/10
Rest as needed to complete with quality. 

Tuesday
A. Warm up block 
B. Push / pull / carry
4 working rounds. Warm up a round or two to determine working load
-Db single arm bench press x10/10
-supine ring or rope iso row hold x30sec
-single arm rack carry (alternating sides each round) x30sec

C. Slider knee forward hand crawls and backwards 
3x20yds each 

D. Band tricep pressdown x100 accumulated 
D. Deadbug 1/2 homebase hold x20sec each side. These are done every time you rest between pushdowns. 

Wednesday 
A. Warm up block 

B. Push / pull conditioning 
-prowler sprint x40yds
Rest a few minutes 
-ski erg x150m
Rest a few minutes and repeat for 6 total on each. 

C. FLR accumulate 3min hardstyle hold 

Healt Eugene.jpg

Thursday 
A. Warm up block

B. Db walking lunge + hammer curl to press 
3x5/5 lunges. At the bottom position of each lunge pause and do a curl to press with the db’s. That will be 5 lunges per leg and 10 total curl to press each set. 

C. Core / conditioning
3 rounds of 
-crawl lateral with plate slide x15yds each way 
-plate arm farm carry x30sec 
Rest as needed to complete with quality. 

Friday
A. Warm up block

B. Single arm kb press ladder
3 sets of 4-3-2-1 (4 right. 4 left. 3 right. 3 left...)
B. Rope or ring supine rows
3x8-12

C. Slider hamstring curls 
3x8
C. Side lying glute raise 
3x8/8
C. SB ball jackknife 
3x8

Saturday

9am Mobility Class (Coach Greg)
10am KB Skills Class (Master Coach Marc Howard)