GreenStrength Athletes Aug 5-10

We are approaching 2 things here soon

Master Worlds BJJ Comp as well as a Deload for those not competining.

This week will mark our last true week of WORK before our take a few steps back in order to walk all over mother f*****ers in the future.

PSA - want to talk weight cut strategy for worlds or a fight/competition coming up? Contact me today to schedule a consultation and we will get going! I am offering 25% off consultations so act now and save you some money!

3 mandatory days - 2 optional days 

Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 4 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 4 series. 

C. Bodyweight strength work - 5 rounds

****change a variable in your bw strength work. Example: add load, change grip, tempo, hand placement etc.

•pull ups x3-6. If you don’t have pull ups then barbell plank rows x3-6 strict. Build the strength. 

•push ups x reps. Quality reps and be strict and tight on each one. If your more advanced add a deficit like a few plates etc. 

•bear hug med ball or sandbag step up x6/6 each leg. Strict finish. Squeeze glute. 

D. Dbl kb farmers walk - 1min on - 1min off x3

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 3 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 3 series. 

C. Anaerobic conditioning - complete 5 rounds as fast as possible 

Guys - 53-70lb Bell

Ladies - 36-53lb Bell 

•kb swing x15

•ski erg x100m

•airdyne sprint x15cal

****goal is to do 5 rounds as fast as possible

D. Deadbug home base hold 

3x1min

Mandatory day 3 

•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio 

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!

B. Trap bar deadlift - Work sets of 5x2 w/ 80% of heaviest load you’ve reached in last 3 weeks. These doubles are done for SPEED. Rate of force development. Confused? Look up Fred Hatfield CAT Training and learn before you lift. Also read Westside barbell / conjugate system dynamic effort method.

Take 60-90sec rest between each set  

C. Accessory work - 3 rounds 

*****change a variable on each of these as well

•Rope feet elevated plank rows 3x5-8

•crawl x20yds while pushing a plate across turf

•back ext plate behind neck 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 30/90

•15 intervals of 30/90. 5 are warming up effort. The rest are hard as heck! Work to maintain hard as heck pace! During rest do a few push ups. Or pick some abs to hit. The point is to actively rest with light Bw exercise

C. Cold tub x10min 

Mandatory EVERYDAY REGARDLESS OF TRAINING

•honor your nutrition 

•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. 

Obviously park farther away at places, enjoy a stroll wherever possible etc. 

•2-3 times a week get a 10-20min want epsom salt bath. 

•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

*****also look above and schedule a consultation!

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things.

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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.