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

Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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