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

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

Elephant Photo.jpg

GS Class Aug 14th-18th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am, 5:30pm
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday - Focus is STRENGTH in our Squat and Press
A: Warm Up x10min
B: Double KB Imbalanced Front Squat (32X) 4x4/4
B: Double KB Imbalanced Sea Saw Press (32X) 4x4/4
B: Passive Hang Variation Play, Bodyweight TGU x1/1 during rest
C: 90/90 Split Squat ISO Hold (knee slightly off ground) w/ Small Med Ball Circles 3x30sec
C: Slider Push Up Reach 3x3/3
C: 1arm 1leg DB Row 3x8/8
D: Sled Push 3x80yds (medium load). Rest as needed 

Tuesday - Focus is on POWERFUL CONDITIONING. Rest is important to maintain power. Work hard - rest hard - repeat
A: Warm Up x10min
B: 3 blocks - Each block is done once by each student - rest 3-5min between blocks
Block A
-BW Power Squats x20
-Airdyne Sprint x20cal
-3 sets in each block - rest 60sec between sets
Block B
-KB Swing x15
-Ski Erg x150m
-3 sets in each block - rest 60sec between sets
Block C
-Crawl x20yds
-Row x200m
-3 sets in each block - rest 60sec between sets
C: Mckenzie Press Up 2x10
C: Deadbug 2x10/10
C: Plank Hardstyle 2x10-15sec

Wednesday - No classes today - Focus should be on activity throughout day. Work on mobility, go for a walk, take an epsom salt bath, ice bath, etc.

Thursday - Focus is on STRENGTH in our Deadlift and BW Row
A: Warm Up x10min
B: Staggered Stance KB Sumo DL (32X) 4x4/4
B: 1arm Push Up Progression Practice 4x2-4/2-4
B: Supine Ring or TRX Row (32X) 4x10-15
C: Half Kneeling Band Face Pull 3x6/6
C: DB Hammer Curl 3x8-12
C: Med Ball Deadbug Pullover 3x8/8

Friday - Focus is FYF (F*** You Friday) :) Give it your all. This is what you've been waiting for all week long. 
A: Warm Up x10min
B: Accumulate all reps as fast as possible
-100 BW Squats
-50 to 100 Burpees
C: 5 Rounds - Exercises done back to back - Rest 2-3min between each round
-KB Swing x15
-Prowler Sprint x40yd
-Crawl Forward/Backward/Lateral for 1min
D: Med Ball Spread Eagle Sit Up 3x10
D: DBL KB Rack Walk 3x40yd
D: DBL KB Farmers Walk 3x40yd

Saturday - Focus is YOU. We will either make up a session you missed or put something together that suits YOU that day. 

Make sure to put an effort into recovery. This is a MUST if you are following the sessions above. 
-Go for a walk outside
-Meditate or deep belly breathe in various feel good positions
-Practice your movement skills by just playing
-Take an epsom salt bath
-Take an ice bath
-Get a massage
-EAT REAL WHOLE NATURAL FROM THE EARTH FOODS and make sure to stay up on your water intake