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 :)

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

Q&A - Paleo Diet For BJJ Athletes?

In the video I ranted for a bit but realize I may have missed the overall point of the question. The question was "What are your opinions on the Paleo diet for BJJ athletes"?

I support the Paleo diet and for the most part think it would be great for BJJ athletes. It advocates real, whole, natural, 1 ingredient foods. A diet made up of meats, veggies, fruits, healthy fats, berries, etc is a HUMAN BEING diet, and last time I checked a BJJ Athlete is a human being. Depending on the person and situation, I might add dairy, starches, or even grains, but again, this is dependent on many other factors. This would make it the "modern" Paleo diet which is known as "Paleo + Starch", also known as the "Paleo diet for athletes". Everyone is different, so to say what is good and bad is hard to pin point. But a diet that advocates REAL FOOD, count me in as a fan.