GreenStrength Class Sessions sept 9-14

Let’s get to work we’ve done this recently so go back to your notes and look to make small progressions forward!

Monday
A. Warm up block 10min
B. Complex 5 rounds - rest well between rounds
 -goblet squat x10
-kb swing x10
-dbl kb clean x5 + walk x20yds

C. Core / conditioning
5 rounds of 
-crab crawl slowly x10
-lateral med ball slam x10/10
Rest as needed to complete with quality. 

Tuesday
A. Warm up block 
B. Push / pull / carry
4 working rounds. Warm up a round or two to determine working load
-Db single arm bench press x10/10
-supine ring or rope iso row hold x30sec
-single arm rack carry (alternating sides each round) x30sec

C. Slider knee forward hand crawls and backwards 
3x20yds each 

D. Band tricep pressdown x100 accumulated 
D. Deadbug 1/2 homebase hold x20sec each side. These are done every time you rest between pushdowns. 

Wednesday 
A. Warm up block 

B. Push / pull conditioning 
-prowler sprint x40yds
Rest a few minutes 
-ski erg x150m
Rest a few minutes and repeat for 6 total on each. 

C. FLR accumulate 3min hardstyle hold 

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Thursday 
A. Warm up block

B. Db walking lunge + hammer curl to press 
3x5/5 lunges. At the bottom position of each lunge pause and do a curl to press with the db’s. That will be 5 lunges per leg and 10 total curl to press each set. 

C. Core / conditioning
3 rounds of 
-crawl lateral with plate slide x15yds each way 
-plate arm farm carry x30sec 
Rest as needed to complete with quality. 

Friday
A. Warm up block

B. Single arm kb press ladder
3 sets of 4-3-2-1 (4 right. 4 left. 3 right. 3 left...)
B. Rope or ring supine rows
3x8-12

C. Slider hamstring curls 
3x8
C. Side lying glute raise 
3x8/8
C. SB ball jackknife 
3x8

Saturday

9am Mobility Class (Coach Greg)
10am KB Skills Class (Master Coach Marc Howard) 

GreenStrength Athletes Aug 19-24th

Here is the week… Let’s work!

Masters worlds and Vegas Open competitors: the work is done. Rest and prepare for your competition. 

3 mandatory days
2 optional days 

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Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Single kb complex 6 rounds (3 right / 3 left)
-kb clean x5
-kb press x5
-kb squat x5
-kb rack walk x15yds

C. Bodyweight strength work - 5 rounds
•lean away chin ups x3-6. If you don’t have chin ups then barbell plank rows x3-6 strict. Build the strength. 
•plyo Bench Push ups x 6. Quality explosive reps. Be strict and tight on each one.
•banded hip bridges x20 with pause at top each time 

D. Dbl kb farmers work. Hold 1 bell in rack and 1 in farmers carry position. Alternate sides each round. 

1min on - 1min off x4 

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Superset 5 rounds. Rest well between rounds
-kb swing x15
-prowler sprint x20yds (walk it back 20yds)

C. Conditioning - complete 5 rounds as fast as possible 
-true strict Burpee x5 (push up included + jump)
-bike sprint x20cal

D. Deadbug home base hold 3x1min
D. Cossack squat play 3x5/5. Cool down. Stretch the hips. This is Recovery not loading for strength.  

Mandatory day 3 
•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio 

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!
B. Trap bar deadlift 
3 straight sets of 5 reps. All 5 should feel similar. No failure. Leave 2-3 reps left in tank 
Rest 2min between each set 

C. Accessory work - 3 rounds 
•Rope feet elevated plank rows 3x5-8
•band standing pullovers x20
•side lying hip raise 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 3 series of 4x30/30

Rest 4min between each series 

C. Cold tub x10min 

Mandatory EVERYDAY REGARDLESS OF TRAINING

•honor your nutrition 
•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. Obviously park farther away at places, enjoy a stroll wherever possible etc. 
•2-3 times a week get a 10-20min want epsom salt bath. 
•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things.