GreenStrength Monster Mash - Vertical Style

Here is a go to GreenStrength meal, as well as a tip on how you can use this.

First - We have the meal itself..

Grass-fed or High Quality meat of choice
Veggies like - red/green pepper, jalapeños, onion, cauliflower, zucchini, Brussels sprouts
What Jasmine Rice
Bone Broth - flavor of choice

Cook all this up and put it into 1 bowl.. Wham! You’ve got a monster mash made up easily.

Now here is a little trick.. Many people ask me about fasting or when is the best time to eat etc… So here is something I came up with and use on several clients with great success. I try and teach them to be intuitive with fasting. Always listening to their bodies and if their body tells them its time to eat, then eat! So what I have done is make them cook up lets say a giant monster mash of:

1lb beef
2-3 Cups white rice
All the veggies
1 Cup Bone Broth

*Add some avocado like you see in the picture below if you desire.. I desire avocado daily.

N8ja7J8iRnKSuwJ70OWDjg.jpg

Now, we have ourselves one giant monster mash that can easily be split into 2-3 regular meals or 1-2 larger meals. They feel like fasting then cool, wait it out - BUT AS AN ATHLETE OR PERFORMANCE CONCERNED PERSON we need to make sure we are supporting our activity level. This is a sure fire way because as you can see if we waited and fasted all day the reality of what we need to consume is still in front of us. Break the fast when you like, or keep pushing it back. Regardless we have numbers we need to hit energy wise.

Any questions? Feel free to give me a shout and i’ll get back to you as soon as I can!

Lucius IV.

GreenStrength Classes Aug 12-17

GreenStrength Class sessions. Here we go! Let’s make this a great week and really get in some great QUALITY TRAINING! Remember to always speak up in class as we are after function not failure. If something causes a problem, let’s dive into and it make it a strength!

Monday

A. Warm up block 10min

B. Kb Swing + Goblet Squat + Push up

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

C. Core / conditioning - 5 rounds of 

-crawl x15yds

-med ball slam x15

Rest as needed to complete with quality. 

Tuesday

A. Warm up block - (Kb arm bar review lesson in here)

B. Push / pull / carry - 3 working rounds. Warm up a round or two to determine working load

-Db floor press. Full pause on floor x10

-sumo alternating kb row from floor x10/10

-goblet carry 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 

Thursday 

A. Warm up block

B. Kb Swing Single Arm + Goblet Reverse lunge  + Push up 1 arm plank 

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

*for swings / squats that will be 5 reps EACH leg in reverse lunge or arm in the SA swing. 

*for plank that will be seconds held EACH arm

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 3-2-1 (3 right. 3 left. 2 right. 2 left...)

B. Rope or ring supine rows 3x8-12

C. Stability ball work

-Stability ball hamstring bridge + curl 3x10-15

-stir the pot x20sec

-jackknife x10

Saturday - 9am Mobility Class (Coach Greg) - 10am KB Skills Class (Master Coach Marc Howard) 

public.jpeg

GreenStrength HQ 3/11-3/16

This week is going to be TOUGH! Remember to always focus on proper form, pace, and mindset when doing these sessions. Train hard - but be smart :)

March 11
A. Tgu x3 per side warm up

B. Prowler sprint suicide x5
1/4 way down and back
1/2 way down and back
3/4 way down and back
This is 1 suicide. Rest 2-4min between each one

C. 30/30 circuit
6 rounds of 30sec on / 30sec off
-30sec med ball shoulder toss
-30sec med ball slam
-30sec quadrupped side kick through
Each is done twice

D. Mobility cool down

March 12
A. Kb single arm clean and press 3x5/5
A. Zercher squat 3x5
A. Shin box rotations 3x5/5

B. Single arm kb rack reverse lunge (bell is in front leg side) 3x8/8
B. Banded hip thrusts 3x15-30
B. Lateral sled drag 3x20yds each way. No karaoke step. Lateral, toes forward drag.

C. Partner assisted straight leg raise holds
3x20sec per leg. Supine position raise one leg as high as possible up, partner gives a feedback with touch on shins to keep pulling and raising the legs into the hand. Do both sides and then switch with partner.

March 13
Coaches class of choice (movement/mobility based focused)

March 14
A. Partner up. 30/90 partner battle with slowly raising meters. Partners are allowed 1 tie or negative split. Once they hit the 2nd tie or Negative split it’s over.

B. While waiting or after you’ve gone we have a standard light farm strong
3-6 rounds of
-imbalanced kb rack walk xlap
-crawl+med ball push x20yds
-med ball slam x10
-plate halos x10/10
-Cossack squat x5/5

C. Cool down mobility

March 15
A1. Single arm sumo kb deadlift x5/5
A2. Bear crawl x lap
A3. Goblet squat x5
A4. FLR on straps x30sec
*5 rounds. Rest as needed. Quality here today

B1. Dbl kb rdl x6
B2. Dbl kb clean x6
B3. Dbl kb rack walk x1min
*3 rounds done as complex sets

C. Accumulate 3min of hanging and or wall stretch

March 16
Sat TBD

Make appropriate regression or progressions as needed.

Keep a detailed training log - and of course feel free to log what goes into your mouth :)

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

Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  

IMG_0059.JPG

Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)

Enjoy,

Lucius