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) 

Burn YOUR Fat - Not The Fat

Bulletproof coffee is a hot topic today. I am not here to say the claims scientifically work or don't work. I am here to provide one quick reminder that may be helpful to some of you out there. 

First, let's say your using the complete bulletproof recommendation of butter and MCT oil. That roughly will come out to about 400 total calories. Many people tell me they are drinking butter/oil coffee in order to become fat adapted and burn body fat for fuel as they Intermittent fast or just skip their breakfast. True, you're burning fat alright - just not the fat initially I think most were after. You see your body is going to utilize and burn off the 400 calories of fat first before ever taping into its own fat storage for energy. Again, this isn't saying the butter/oil coffee is bad, wrong, doesn't work or have benefits, etc.. This is just letting you know that if your in need of a plateu buster and lose a few lbs don't forget that maybe dropping the butter/oil would;

a - apply a 400 cal total calorie reduction to your day (400 x 7 = 2800 cals. Thats close to the 3500 calorie defect to lose a pound)

b - allow your body to utilize its OWN fat for fuel vs. the fat provided from the butter/oil

Now, like me you may love the taste, or the cognitive feeling you get from the fats. Many need them because the hunger is real and the fats help satiate you and keep things zen. However if black coffee treats you just fine then don't be afraid to give it a go, your physique may thank you in the end.