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 :)

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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Weight Management

Let's make this brief here. Exercise, especially intense does help you manage your weight as it is another tool of many that can be used. But the most important one, the most overlooked one, the most obvious one is - drum roll please - WHAT YOU CONSUME DAY TO DAY. Why am I ranting about this today? Simply because I see to many people trying to out train their shitty nutritional decisions. Not to say it cant be done but for practicality sake it doesn't last. Your body will adapt to the demands placed upon it therefore making you have do more and more to maintain in the end. Exercise in excess doesn't mean "healthy", in fact it usually brings upon an injury, or at least a bout of fatigue or depression like feelings. Do your health, your body, and your mind a favor by letting your nutritional choices be the majority owner to managing your weight. Exercise can then be about skills, and really training for an objective. Or it can still certainly be the "icing on your cake". 

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. 

Beautiful Movement | Watch It!

Those who spend time around me now have seen my transformation and have started to experience the Green Strength Philosophy. I always harp on owning positions and movement rather then doing more, going deeper, and skipping progressions. The more quality and conscious our efforts become the better skills we will develop. Here is a video that displays movement at its best, there is no doubt a flow like that is an enormous psychedelic experience. Enjoy, practice mindfully, and enjoy the journey!