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