John Lennon Quote - Happiness is the key to life

Take a second and read this....

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Punishing yourself in the gym...
Depriving yourself of good food (medicine)....
Measuring yourself against others on social media.....
Not taking time for yourself daily to just breathe, relax, process, and just be alive....

We are all on a quest to reach some kind of better health or fitness level. If we are not HAPPY with/or during the process the results will not be sustainable, or even as optimal as they could be with more balance and happiness in our lives. Being happy is the ultimate form of health - THE MIND IS PRIMARY! (Shout out to my Gym Jones Crew)

Lucius 

Fun Session For YOU!

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

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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

GreenStrength Conditioning Savage Style

There are many ways to train your "cardio" or "breathing" so to say. I think it is very important to have protocols you can go to that are truly measurable. What gets measured gets improved. This throws out the junk met cons, and weak conditioning burpee complexes. A few I have used for some time now with success are a couple of the following. My time spent at Gym Jones was all about our performance in these protocols. It's simple, measurable, and truly effective. Here are a few...

-2 to 3 blocks of 6 x30sec work / 30sec rest with 4 minutes rest between blocks

-15 intervals of 30sec work / 90sec rest - Here you can play the no negative split game 

-10 to 30 intervals of 30sec work / 90sec rest - If you manage your intensity level correctly then this can replace LSD work.

With the 3rd option I like to add a little spice into it sometimes. Now keep in mind adding something into the rest portion means my work portion must change somewhat (not as hard). But simply throwing in a skill during the 90sec rest is a badass way to add some work capacity, and simply another element to the game. Here is a look at a session I did last week. 

20 total intervals on the ski erg
Each 30sec work I averaged 150m
Each 90sec rest I did a set of 10 single arm kb swings with the 62lb bell
Total was 40min of work - over 3,000 meters erg'd - and 200 single arm swings

Now that is some serious volume, capacity, barbarian cardio type shit. Most important thing to remember when trying these things is know the type of stimulus you wish to create during your session and honor it. I made sure my talk test ability was always on point throughout as that was the goal for the session. Honor where you are, measure, improve slowly. GO, TRY, DO!

-Lucius C. Tirey IV