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,

GreenStrength Class Sessions Aug 26-31

Howdy folks who may be looking this over to pick it apart, or actually following along abroad. Here are a few points that aren’t seen but PREACHED, and frankly pillars of practice that make up GreenStrength.

Sessions always begin with some sort of breathe, movement, mobility, style practice. Not only to prepare the body for the work ahead, but to create a base of durability within the body to promote the longevity of ones physical practice.

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Exercises are always progressed and or regressed to the individual. What you see is not always what happens. Scalling or progressing isn’t done by ones desire to do a different variation, but by the aspect of form. Form, Function, Performance, coupled with the lifestyle GreenStrength promotes leads to being lifelong strong! .

Monday
A. 3 piece superset - 3 rounds - 3min rest between rounds 
-goblet squat x10 - Push these in load if you’d like. Challenge yourself.
-dbl kb press x10 - trunk stability - honor it.
-ski erg x300m - Keep it nice and steady.

B. 3 piece superset - 3 rounds - 2min rest between rounds 
-step up knee raise x5/5 -stick it, hold it, own it each rep.
-side rotation med ball slam x10/10 - focus on proper rotation from side to side.
-leopard crawl x5yd forward slow / x5yd backward slow - trunk stability focus hard.

C. Practice a few Tgu for cooldown 

Tuesday 

A. Pavel warm up x3 rounds

B. Row 2 blocks of 3x30/30 - ski 2 blocks of 3x30/30 
Rest 3-5min between each block. Do in any order as desired 

C. Dbl kb rack carry 
3x1min on 1min off

Wednesday 

A. 3 piece superset - 5 rounds - 2min rest between rounds 
-banded bridges feet on med ball x20 - speed and tension. Big toe pad focus
-leopard rock into squat x5 - be playful.
-arm farm plate carry x60sec - keep the hands honest and grip equally on each side.

B. 2 piece superset- 4 rounds - 2min rest between rounds
-band tricep pressdown x20-30
-prowler sprint + March back - keep load a fast one.

C. Wall stretch x5min 

Thursday 

A. 3 piece superset- 5 rounds - 2-3min rest between rounds 
-Tgu x1/1 - if your good for heavy tau’s then go.
-kb traveling dL x5 - focus on packing the lats. Shoulders pulling down back. Braced core. Grip.
-kb 2 hand swing x10 - powerful swings 30% BW there about.

B. Complex. As many rounds as can in 10min - FORM FORM FORM on every rep!
-dbl kb clean x2 press x4, squat x6

C. Hardstyle plank
20sec OFF - 10sec on x8 rounds. Tabata style in reverse 

Friday

A. 3 piece superset - 4 rounds - 2-3min rest between rounds 
-Db floor press x12-15
-Db or kb Bench 3 point row x12-15/each side 
-hang of choice x15-30sec 

B. 3 piece superset - 3 rounds - 2min between each round 
-airdyne x1min
-pump stretch x5
-jumping jacks x1min

C. 2 piece superset - 3 rounds
-Band palloff press x10/10
-inchworms x5

Saturday 
9am mobility 
10am Kettlebell Skills Class

GreenStrength Classes Aug 19-24th


Speeding through this warm August month with another weeks work. Goal is just to be consistent. Show up and do the best you can with where YOU are at each day. Listen to your body, ask questions, but most importantly take notes and really examine how you feel each and every day.

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. 

Real Food - Real Simple - Real Results

Real Food - Real Simple - Real Results

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 

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) 

GreenStrength Athletes Aug 19-24th

Here is the week… Let’s work!

Masters worlds and Vegas Open competitors: the work is done. Rest and prepare for your competition. 

3 mandatory days
2 optional days 

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Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Single kb complex 6 rounds (3 right / 3 left)
-kb clean x5
-kb press x5
-kb squat x5
-kb rack walk x15yds

C. Bodyweight strength work - 5 rounds
•lean away chin ups x3-6. If you don’t have chin ups then barbell plank rows x3-6 strict. Build the strength. 
•plyo Bench Push ups x 6. Quality explosive reps. Be strict and tight on each one.
•banded hip bridges x20 with pause at top each time 

D. Dbl kb farmers work. Hold 1 bell in rack and 1 in farmers carry position. Alternate sides each round. 

1min on - 1min off x4 

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Superset 5 rounds. Rest well between rounds
-kb swing x15
-prowler sprint x20yds (walk it back 20yds)

C. Conditioning - complete 5 rounds as fast as possible 
-true strict Burpee x5 (push up included + jump)
-bike sprint x20cal

D. Deadbug home base hold 3x1min
D. Cossack squat play 3x5/5. Cool down. Stretch the hips. This is Recovery not loading for strength.  

Mandatory day 3 
•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio 

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!
B. Trap bar deadlift 
3 straight sets of 5 reps. All 5 should feel similar. No failure. Leave 2-3 reps left in tank 
Rest 2min between each set 

C. Accessory work - 3 rounds 
•Rope feet elevated plank rows 3x5-8
•band standing pullovers x20
•side lying hip raise 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 3 series of 4x30/30

Rest 4min between each series 

C. Cold tub x10min 

Mandatory EVERYDAY REGARDLESS OF TRAINING

•honor your nutrition 
•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. Obviously park farther away at places, enjoy a stroll wherever possible etc. 
•2-3 times a week get a 10-20min want epsom salt bath. 
•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things. 

GreenStrength HQ 3/18-3/23

Hello Gang!

Here is our post St. Patty’s Day week ahead.

Remember - All sessions start and end with movement, breathe, and focused concentration on warming up and cooling down both mind and body. Don’t skip your joint mobility, and trunk/corrective work!

Let’s enjoy this week of training, drink a lot of water, eat tons of real nutritious foods, sleep as well as possible, and enjoy the rays of the sun!

GreenStrength HQ Class

Monday

A. Db Arnold press 4x10/10
A. Trx single arm row 4x10/10
A. Band tall kneeling pallof press 4x10/10

B. Med ball wall ball x15 - rest 1min - bike sprint x15sec - rest 2-4min. Walk, move, recover.
*4 total rounds

C. Band curls and pressdowns x100 each broken up however

Tuesday

A1. Jump rope x30sec
A2. Bw squat x20
A3. Crawl x20yds
*5 rounds. Exercises performed back to back quickly. Rest 2-3 min between rounds

B. Band work. Accumulate 100reps of each
-face pull
-hammer curl
-tricep pressdown

C. Supine single leg raise x50/50

Wednesday

A. Tgu
First 10min of class is tgu walk step by step through and learn or if coach clears you just do 3 per side
B. Single arm kb swing / crawl emom x12
Odd min swing x10 (alternate LR each round)
Even min crawl forward and backwards (few steps each) for 20sec

C. Core 2 rounds
-single leg cross crawl supine leg lift x20/20
-McGill curl up x5
-farmers walk BU Kb x20yds each side

Thursday

A. Seated Db curl 4x12/12
A. Db rolling tricep ext from floor 4x12-15
A. Push up negatives 4x 2-3 slowly lowered push ups
A. Chin up negative 4x2-3 slowly lowered chin ups

B. Standing front plate raise 3x15
B. Db single arm side raise 3x15/15
B. Bent over Db reverse fly 3x15

C. Banded leg curls 50 to 100 reps accumulated.

Friday

A. Quadrupped side kick through to bridge 5x5/5
A. Dbl kb c&p 5x5
A. renegade row 5x5/5

B. “Tailpipe”
Partner up
Each partner will row/ski 300m a total of 3 times. While one goes the other holds dbl kb in rack position. Bells do not go down while other is working. Time yourselves and see how fast you can get 3 rounds a piece.

C. Cool down mobility

Saturday

Farm strong Saturday

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Combat athletes

Warm up thouroughly
Dont skip your joint mobility
Get in some extra sessions (aka work capacity)
Keep a log of your training, eating, sleeping
Movement First - Load Second - DO NOT SACRIFICE FORM FOR LOAD

Day 1

A. Lateral med ball heidens 4x4/4
A. Goblet squat w/ knee lift 4x4/4

B. Zercher squat 4x5 - (straight weight sets)
B. Feet elevated push up 4x quality reps
*Rest 60-90sec between exercises

C. Kb Swing 8x10
C. Chin ups (weighted if needed) 8x3-5
*Rest 60sec between exercises

D. Single arm kb farmers walk 3x1min each side

Day 2

A. Tgu 3 per side light

B. Row descending ladder
500m - rest 4 min
400m - rest 3min
300m - rest 2min
200m - rest 1min
100m - record all times.

C. 30/30’s
Crawl 30sec - rest 30sec - ski 30sec - rest 30sec
That’s 1 rounds. Get 5 total rounds

D. Cool down breathing and mobility

Day 3

A. Trap bar low handle deadlift 4x3 - straight weight sets
A. 3 full sun salutations
*Basically your up dog / down dog / hop up / lift 1/2 up / exhale down then lift all the way up and reach etc… that’s 1

B. Single arm kb 3 point row 6x6-8
B. Dips 6x6-8
*Rest 60sec between exercises

C. Rotational side body med ball slams 4x5/5

Day 4

A. 60min aerobic work. Convo pace

Day 5

A. Kb single arm front squat 3x5/5
A. Kb single arm 1/2 press (down knee press side) 3x5/5
A. Single arm kb swing 3x10/10
A. Renegade row 3x5/5
*Rest as needed - This isn’t conditioning

B. Prowler March + push up + pull up
March 20yds decently heavy - do as many quality push ups as possible - same with pull ups
6 total rounds
*Dont be an asshole on reps here. Keep them quality

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Weekly Savage Fun Sessions

Give them a shot - Report Back

Session 1

5 Rounds for time
-10/10 Single Arm KB Swing
-10 Ground To Overhead Med Ball
-20cal Airdyne sprint
Loads (Heavy on the swings, Medium to light 20-40lbs on the ball)

Session 2

EMOM x30min
-Min 1 - Deadlift (load should be 50-70%) x3
-Min 2 - KB Swing (Load should be 30% bw) x10
-Min 3 - Strength Burpee x5
Repeat for the entire 30min time

Session 3

Get a medium to heavy 60-90lb sandbag or Medball
-Med Ball Shoulder Toss x 50/50 shoulder tosses each side (100 total)
*Take your time if needed. Just get them done
Then
-Mace 360 5x10/10 - Rest as needed
Then
-Barbell Thumbless Reverse Grip Curls 3-5x10-15