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 Classes Aug 12-17

GreenStrength Class sessions. Here we go! Let’s make this a great week and really get in some great QUALITY TRAINING! Remember to always speak up in class as we are after function not failure. If something causes a problem, let’s dive into and it make it a strength!

Monday

A. Warm up block 10min

B. Kb Swing + Goblet Squat + Push up

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

C. Core / conditioning - 5 rounds of 

-crawl x15yds

-med ball slam x15

Rest as needed to complete with quality. 

Tuesday

A. Warm up block - (Kb arm bar review lesson in here)

B. Push / pull / carry - 3 working rounds. Warm up a round or two to determine working load

-Db floor press. Full pause on floor x10

-sumo alternating kb row from floor x10/10

-goblet carry 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 

Thursday 

A. Warm up block

B. Kb Swing Single Arm + Goblet Reverse lunge  + Push up 1 arm plank 

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

*for swings / squats that will be 5 reps EACH leg in reverse lunge or arm in the SA swing. 

*for plank that will be seconds held EACH arm

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 3-2-1 (3 right. 3 left. 2 right. 2 left...)

B. Rope or ring supine rows 3x8-12

C. Stability ball work

-Stability ball hamstring bridge + curl 3x10-15

-stir the pot x20sec

-jackknife x10

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

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GreenStrength Classes Aug 5-10

August is here! It’s time to get back to our CONSISTENT PRACTICE of physical activity. We’ve done this week not to long ago so look back on your notes and make some progressions forward if possible.

Lets not forget to spread the word for our Saturday classes.

9am Coach Greg Morris teaches a free (donations accepted) mobility class. Look up Functional Range Conditioning. This is some of the knowledge he will be teaching so take advantage of this as nowhere will you receive education like this for FREE!

10am Master Coach Marc Howard teaches a Kettlebell Skills class. Outsiders welcome $20 drop in fee. Must have some experience with kettlebells prior to jumping in.

Lastly let’s not forget about scheduling a private session with a coach to work on and hammer away any difficulties your experiencing in an exercise or movement etc. Or maybe you’d like to talk food and weight loss, schedule a consult today and we can get going!

Lets also welcome all our Lovato Bjj Affiliate Teamates with open arms in GS. Many will be around this week so make sure to make them feel at home and feel free to share information if you see something you can contribute. Let’s get it!

Lucius

Monday

A. Dbl kb fs + Push up complex  - 4 sets 

Each set is 8 FS/8 PU - 6 - 4

30sec rest between each rep scheme 

2min between rounds

B. Db floor press 3x20

B. Push up plank leg step up 3x5/5

B. Db rdl 3x10

C. Deadbug 1/2 headquarters hold x1min each side

Tuesday

A. IWT - Kb Swing x15 - immediately to 250m row - 4 sets - rest 2min between each

A. IWT - Goblet squat x15 - immediately to 250m ski - 4 sets - rest 2min between each

B. Accumulate 3min strict crawling 

Wednesday 

A. Tgu 5/5

B. Kb Swing + strength burpee emom

Odd min swing x10

Even mon burpee x6

16total min

C. Prowler March - 8 trips down and back. Plank x20sec between each trip

Thursday

A. Db floor press 4x20

A. Db renegade row 4x6/6

A. Trx supine row 4x20

B. Push ups 3x reps 

B. Band triceps pressdown 3x reps

B. Band hammer curl 3x reps

C. Single arm kb carry 3x20yds each side

C. Bridge single leg hold 3x30sec 

Friday 

A. Kb sumo dL 5x8

A. Kb Swing 5x8

60sec between each exercise each set 

B. Bike sprints 

6x15cal women 

6x20cal men 

2min between 

Saturday

9am mobility class with Greg

10am Kettlebells with Marc

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Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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