GreenStrength Class Sessions Aug 26-31

Howdy folks who may be looking this over to pick it apart, or actually following along abroad. Here are a few points that aren’t seen but PREACHED, and frankly pillars of practice that make up GreenStrength.

Sessions always begin with some sort of breathe, movement, mobility, style practice. Not only to prepare the body for the work ahead, but to create a base of durability within the body to promote the longevity of ones physical practice.

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Exercises are always progressed and or regressed to the individual. What you see is not always what happens. Scalling or progressing isn’t done by ones desire to do a different variation, but by the aspect of form. Form, Function, Performance, coupled with the lifestyle GreenStrength promotes leads to being lifelong strong! .

Monday
A. 3 piece superset - 3 rounds - 3min rest between rounds 
-goblet squat x10 - Push these in load if you’d like. Challenge yourself.
-dbl kb press x10 - trunk stability - honor it.
-ski erg x300m - Keep it nice and steady.

B. 3 piece superset - 3 rounds - 2min rest between rounds 
-step up knee raise x5/5 -stick it, hold it, own it each rep.
-side rotation med ball slam x10/10 - focus on proper rotation from side to side.
-leopard crawl x5yd forward slow / x5yd backward slow - trunk stability focus hard.

C. Practice a few Tgu for cooldown 

Tuesday 

A. Pavel warm up x3 rounds

B. Row 2 blocks of 3x30/30 - ski 2 blocks of 3x30/30 
Rest 3-5min between each block. Do in any order as desired 

C. Dbl kb rack carry 
3x1min on 1min off

Wednesday 

A. 3 piece superset - 5 rounds - 2min rest between rounds 
-banded bridges feet on med ball x20 - speed and tension. Big toe pad focus
-leopard rock into squat x5 - be playful.
-arm farm plate carry x60sec - keep the hands honest and grip equally on each side.

B. 2 piece superset- 4 rounds - 2min rest between rounds
-band tricep pressdown x20-30
-prowler sprint + March back - keep load a fast one.

C. Wall stretch x5min 

Thursday 

A. 3 piece superset- 5 rounds - 2-3min rest between rounds 
-Tgu x1/1 - if your good for heavy tau’s then go.
-kb traveling dL x5 - focus on packing the lats. Shoulders pulling down back. Braced core. Grip.
-kb 2 hand swing x10 - powerful swings 30% BW there about.

B. Complex. As many rounds as can in 10min - FORM FORM FORM on every rep!
-dbl kb clean x2 press x4, squat x6

C. Hardstyle plank
20sec OFF - 10sec on x8 rounds. Tabata style in reverse 

Friday

A. 3 piece superset - 4 rounds - 2-3min rest between rounds 
-Db floor press x12-15
-Db or kb Bench 3 point row x12-15/each side 
-hang of choice x15-30sec 

B. 3 piece superset - 3 rounds - 2min between each round 
-airdyne x1min
-pump stretch x5
-jumping jacks x1min

C. 2 piece superset - 3 rounds
-Band palloff press x10/10
-inchworms x5

Saturday 
9am mobility 
10am Kettlebell Skills Class

GreenStrength Athletes Aug 19-24th

Here is the week… Let’s work!

Masters worlds and Vegas Open competitors: the work is done. Rest and prepare for your competition. 

3 mandatory days
2 optional days 

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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. Single kb complex 6 rounds (3 right / 3 left)
-kb clean x5
-kb press x5
-kb squat x5
-kb rack walk x15yds

C. Bodyweight strength work - 5 rounds
•lean away chin ups x3-6. If you don’t have chin ups then barbell plank rows x3-6 strict. Build the strength. 
•plyo Bench Push ups x 6. Quality explosive reps. Be strict and tight on each one.
•banded hip bridges x20 with pause at top each time 

D. Dbl kb farmers work. Hold 1 bell in rack and 1 in farmers carry position. Alternate sides each round. 

1min on - 1min off x4 

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Superset 5 rounds. Rest well between rounds
-kb swing x15
-prowler sprint x20yds (walk it back 20yds)

C. Conditioning - complete 5 rounds as fast as possible 
-true strict Burpee x5 (push up included + jump)
-bike sprint x20cal

D. Deadbug home base hold 3x1min
D. Cossack squat play 3x5/5. Cool down. Stretch the hips. This is Recovery not loading for strength.  

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 
3 straight sets of 5 reps. All 5 should feel similar. No failure. Leave 2-3 reps left in tank 
Rest 2min between each set 

C. Accessory work - 3 rounds 
•Rope feet elevated plank rows 3x5-8
•band standing pullovers x20
•side lying hip raise 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 3 series of 4x30/30

Rest 4min between each series 

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. 

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.