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.
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! .
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
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
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
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
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
-pump stretch x5
-jumping jacks x1min
C. 2 piece superset - 3 rounds
-Band palloff press x10/10
10am Kettlebell Skills Class