GreenStrength HQ 3/18-3/23

Hello Gang!

Here is our post St. Patty’s Day week ahead.

Remember - All sessions start and end with movement, breathe, and focused concentration on warming up and cooling down both mind and body. Don’t skip your joint mobility, and trunk/corrective work!

Let’s enjoy this week of training, drink a lot of water, eat tons of real nutritious foods, sleep as well as possible, and enjoy the rays of the sun!

GreenStrength HQ Class

Monday

A. Db Arnold press 4x10/10
A. Trx single arm row 4x10/10
A. Band tall kneeling pallof press 4x10/10

B. Med ball wall ball x15 - rest 1min - bike sprint x15sec - rest 2-4min. Walk, move, recover.
*4 total rounds

C. Band curls and pressdowns x100 each broken up however

Tuesday

A1. Jump rope x30sec
A2. Bw squat x20
A3. Crawl x20yds
*5 rounds. Exercises performed back to back quickly. Rest 2-3 min between rounds

B. Band work. Accumulate 100reps of each
-face pull
-hammer curl
-tricep pressdown

C. Supine single leg raise x50/50

Wednesday

A. Tgu
First 10min of class is tgu walk step by step through and learn or if coach clears you just do 3 per side
B. Single arm kb swing / crawl emom x12
Odd min swing x10 (alternate LR each round)
Even min crawl forward and backwards (few steps each) for 20sec

C. Core 2 rounds
-single leg cross crawl supine leg lift x20/20
-McGill curl up x5
-farmers walk BU Kb x20yds each side

Thursday

A. Seated Db curl 4x12/12
A. Db rolling tricep ext from floor 4x12-15
A. Push up negatives 4x 2-3 slowly lowered push ups
A. Chin up negative 4x2-3 slowly lowered chin ups

B. Standing front plate raise 3x15
B. Db single arm side raise 3x15/15
B. Bent over Db reverse fly 3x15

C. Banded leg curls 50 to 100 reps accumulated.

Friday

A. Quadrupped side kick through to bridge 5x5/5
A. Dbl kb c&p 5x5
A. renegade row 5x5/5

B. “Tailpipe”
Partner up
Each partner will row/ski 300m a total of 3 times. While one goes the other holds dbl kb in rack position. Bells do not go down while other is working. Time yourselves and see how fast you can get 3 rounds a piece.

C. Cool down mobility

Saturday

Farm strong Saturday

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Combat athletes

Warm up thouroughly
Dont skip your joint mobility
Get in some extra sessions (aka work capacity)
Keep a log of your training, eating, sleeping
Movement First - Load Second - DO NOT SACRIFICE FORM FOR LOAD

Day 1

A. Lateral med ball heidens 4x4/4
A. Goblet squat w/ knee lift 4x4/4

B. Zercher squat 4x5 - (straight weight sets)
B. Feet elevated push up 4x quality reps
*Rest 60-90sec between exercises

C. Kb Swing 8x10
C. Chin ups (weighted if needed) 8x3-5
*Rest 60sec between exercises

D. Single arm kb farmers walk 3x1min each side

Day 2

A. Tgu 3 per side light

B. Row descending ladder
500m - rest 4 min
400m - rest 3min
300m - rest 2min
200m - rest 1min
100m - record all times.

C. 30/30’s
Crawl 30sec - rest 30sec - ski 30sec - rest 30sec
That’s 1 rounds. Get 5 total rounds

D. Cool down breathing and mobility

Day 3

A. Trap bar low handle deadlift 4x3 - straight weight sets
A. 3 full sun salutations
*Basically your up dog / down dog / hop up / lift 1/2 up / exhale down then lift all the way up and reach etc… that’s 1

B. Single arm kb 3 point row 6x6-8
B. Dips 6x6-8
*Rest 60sec between exercises

C. Rotational side body med ball slams 4x5/5

Day 4

A. 60min aerobic work. Convo pace

Day 5

A. Kb single arm front squat 3x5/5
A. Kb single arm 1/2 press (down knee press side) 3x5/5
A. Single arm kb swing 3x10/10
A. Renegade row 3x5/5
*Rest as needed - This isn’t conditioning

B. Prowler March + push up + pull up
March 20yds decently heavy - do as many quality push ups as possible - same with pull ups
6 total rounds
*Dont be an asshole on reps here. Keep them quality

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Weekly Savage Fun Sessions

Give them a shot - Report Back

Session 1

5 Rounds for time
-10/10 Single Arm KB Swing
-10 Ground To Overhead Med Ball
-20cal Airdyne sprint
Loads (Heavy on the swings, Medium to light 20-40lbs on the ball)

Session 2

EMOM x30min
-Min 1 - Deadlift (load should be 50-70%) x3
-Min 2 - KB Swing (Load should be 30% bw) x10
-Min 3 - Strength Burpee x5
Repeat for the entire 30min time

Session 3

Get a medium to heavy 60-90lb sandbag or Medball
-Med Ball Shoulder Toss x 50/50 shoulder tosses each side (100 total)
*Take your time if needed. Just get them done
Then
-Mace 360 5x10/10 - Rest as needed
Then
-Barbell Thumbless Reverse Grip Curls 3-5x10-15

Quick little nugget to ponder....

Hello! Here is a piece from Paul Chek that I want you all to really slow down, read, and ponder for a moment. 

"What becomes obvious to professionals with as much experience as Bill and me, or anyone with an open mind who has been paying attention to the diet craze over time, are these truths:

  • There is no optimal diet for everyone!
  • There is no optimal diet for anyone for any period of time, which may be as short as one meal depending on stress factors and environmental influences. (I have found metabolic types can change from meal to meal and that there is no replacement for constant communication with, and careful observation of, one’s body-mind for essential guidance!)
  • A diet that “cures” you may eventually harm you if you don’t pay attention to what your body-mind is telling you. One man’s cure is another man’s disease! Diet dogma is very dangerous.
  • Diet quality is more important than diet quantity."

Now, not here to debate on if this is 100% true or not but regardless it makes sense. Everyday is a new day, a new environment, a new chance to adapt through time. We must pull our heads out of the "camp spectrum" and start to look into the "real food - real nutrients spectrum". This gives you the chance to really find what foods support YOU and when they support YOU best. 

If you'd like to chat about your nutrition simply drop me a message and we can get that going. 

Lucius 

John Lennon Quote - Happiness is the key to life

Take a second and read this....

John-Lennon-Quote.jpg

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 

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

Posture & Joint Health

Posture & Joint Health:


By: GS PCC Greg Morris

In my opinion (which my mother assured me matters), improving posture and the health and range of one’s joints should be one of the primary goals of one’s training, and one of the main metrics used to measure progress in one’s training. A lot of the daily aches and pains we experience as a culture, basically, are usually related to your joints being a bit out of position. All the time. Every day. We are a society of shortened hips and shoulders forward and in our ears. Our body will give us pain to represent that, and our movement will adapt and compensate to represent that.

Think of a movement like this: You and three friends are carrying a VERY large dresser. This dresser is so large and heavy that you could not fathomably lift and carry it without the four of you. Somebody starts to dip and shift; their grip is giving out. The whole dresser shifts and wobbles, and the other three movers scramble to adjust and COMPENSATE for the one who is out of place, inevitably exerting themselves harder and moving much less efficiently.

Conveniently, there are also four major joints (or should I say, movers) to worry about in most movements, being the two hips and the two shoulders. Take the same metaphor of moving the furniture, and apply it to your joints. Pay attention, and intentionally be conscious of your hips and shoulders while performing any movement, be it a squat, a deadlift, a lunge, a press, a sprint, etc etc etc. If something moves out of position, something else is picking UP the slack; That hip gets behind you. That arm refuses to go overhead. it’s only a matter of time until whatever is carrying that extra weight gets sick of that shit, at which point you put yourself at risk of injury.

Posture is a very important topic in this conversation regarding joint health and function, due to the fact that posture is the composition of the joints as a whole. How your joints are aligned, and how they operate with each other during the basic day-to-day operation of the human vehicle we call the body. Whether you’re an everyday person, an athlete, anybody at all; everybody benefits from paying a bit more attention in their daily existence to how they hold and present themselves.

After all, the sad truth of the matter is that even if you do all the corrective work and exercises in the gym, every time, that’s still just an hour a day. You’re still going to get more reps of living in poor posture and position throughout the other 15 hours of your day unless you’re dilligent.

Posture is the perfect measurement. If your posture improves, proprioception improves, making you more able to feel where your body is in space, as well as more able to move and manipulate it in that space. This happens due to the way that the CNS (central nervous system) and the joints communicate. If your joints are out of alignment, you more than likely have underlying hyper/hypotension issues in the tissue around them (and possibly other underlying dysfunction) from large amounts of time compensating for poor movement mechanics and lifestyle. If your tissue is too angry or too lazy, the communication between it and the CNS is weakened, and you cannot ‘feel’ the tissue as well as you normally would be able to; This is decreased proprioception. If the CNS and the tissue can’t communicate well, it will take much more effort, physical expenditure and CNS strain to accomplish the same task than if tissue and joints were in a more healthy, optimal arrangement.

In simple terms, the more comfortable your joints are in the range of motion you’re moving, the less taxing that movement will be.

At the end of the day, our goal in training should be improving one’s performance, yes, but also one’s life in general. Yes, adding 40lbs to a squat is great, but if we’re not focusing on improving the mechanics and posture of our body while we do it, are we not just forcing our body into ‘stronger’ dysfunction?

Now we’re just getting really good at moving really shitty.

Neglecting one’s basic body structure is a fast track to being the old coot who can no longer move in the basic ways a human being moves; hard to move, hard to play, hard to live. The primary goal of one’s training should be to improve the capabilities of their own human vehicle.

Improving Posture:
-Improves joint stability

-Improves joint mobility
-Improves physical endurance of tissue
-Eases strain on CNS and tissue
-Improves movement mechanics

Posture is your baseline, and your golden metric. Stand up tall, and free up those knotted joints. All it takes is a little dedicated, and intentional effort on the daily.