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

Ponder this quote...

This quote was from the early 1900's by none other than the great Eugen Sandow. A true pioneer in Physical Culture training/lifestyle.

"You may go through the list of exercises with dumbbells a hundred times a day, but unless you fix your mind upon those muscles to which the work is applied, such exercise will bring but little, if any, benefit. If, upon the other hand, you concentrate your mind upon the muscles in use, then immediately development begins." Eugen Sandow

Really think about this… Now think about yourself and how you train.. 

Do you truly know the intricate details of what and how your training?


Do you really understand how the entire body from head to toe is supposed to operate together in said movements you do?

Do you understand the stimulus you are trying to apply in each practice session? If so, do you understand what science has taught us about the appropriate recovery from each specific stimulus? 

Being healthy, getting strong, lean, improving performance, etc. are about appropriate stimulus being applied and the principles of said stimulus being honored. Far to many are exercising to often, to intense, to mindless for all the wrong reasons. If you want to get lean then send the correct stimulus to your body with proper nutrition, rest, and general light activity. If you want to get stronger than pick your exact goal, choose the appropriate stimulus you wish to use and honor the scientific principles that go along with it. Don't try to cheat yourself or science. This doesn't leave you healthy and strong, yet broken and weak while full of torturous stories in the end. Learn, create, test. retest. and grow as a human being in the process.