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

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Interested? Or Committed?

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results. - Kenneth Blanchard

GreenStrength is about working to achieving a stronger you! In turn this has a byproduct of better performance, longevity, self confidence, and so on. If you're just 'interested' then the road to total human optimization is going to be a bumpy one, non sustainable in many ways. This is why I believe and suggest we must be 'committed' to total human optimization and except nothing less. Our lives, goals, and future truly depends on this. 

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Ponder this quote...

This quote was from the early 1900's by none other than the great Eugen Sandow. A true pioneer in Physical Culture training/lifestyle.

"You may go through the list of exercises with dumbbells a hundred times a day, but unless you fix your mind upon those muscles to which the work is applied, such exercise will bring but little, if any, benefit. If, upon the other hand, you concentrate your mind upon the muscles in use, then immediately development begins." Eugen Sandow

Really think about this… Now think about yourself and how you train.. 

Do you truly know the intricate details of what and how your training?


Do you really understand how the entire body from head to toe is supposed to operate together in said movements you do?

Do you understand the stimulus you are trying to apply in each practice session? If so, do you understand what science has taught us about the appropriate recovery from each specific stimulus? 

Being healthy, getting strong, lean, improving performance, etc. are about appropriate stimulus being applied and the principles of said stimulus being honored. Far to many are exercising to often, to intense, to mindless for all the wrong reasons. If you want to get lean then send the correct stimulus to your body with proper nutrition, rest, and general light activity. If you want to get stronger than pick your exact goal, choose the appropriate stimulus you wish to use and honor the scientific principles that go along with it. Don't try to cheat yourself or science. This doesn't leave you healthy and strong, yet broken and weak while full of torturous stories in the end. Learn, create, test. retest. and grow as a human being in the process. 

Balance - The key ingredient

As a teacher of physical culture I always try and communicate the importance of 'balance' for my students and others. Today our lives are on the go constantly. Stress, anxiety, and fear, seem to haunt many of us from day to day in many sneaky ways. By the time we find time to exercise we feel we have to go full throttle and make up for lost time. Eventually the accumulation of stress is too much and burnout takes over. It's an all or nothing world today. Health, happiness, and loving oneself here have taken a backseat sadly. This can be tackled, reversed, and conquered. Our physical culture lifestyle can be enhanced with one simple trick.. 'Balance' 

"Happiness is not a matter of intensity but of balance and order and rhythm and harmony." Thomas Merton

This quote speaks loudly on so many levels. In regards to exercise at the very least it really speaks to the importance of not worrying about the intensity level. Did I do enough?, work hard enough?, sweat enough? etc… Well, that's not what matters. What matters is that you're in rhythm and harmony with your body, and your thoughts towards exercise. With balance we know we will have hard days, easy days, strong days, and even weak days. The days we know we won't have is the "punish ourselves days."  Balance is being a mature human and knowing that moving, breathing, fueling the body with nutrition and care is an everyday thing. Our balance in practice will be what keeps us in rhythm and harmony. #GreenStrength 

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