GreenStrength Class Sessions 9-3 / 9-7-19

Holliday is over, dirt to be moved. What’s eaten and not tracked is gone… It’s history. Leave it there and push forward this week. Accept nothing less from yourself.

of course all sessions in class will begin with a detailed warm up as should you're sessions for those following elsewhere.

The things that truly make this stuff even more effective is
-Intention towards your training, reps, etc..
-Hydraton. It matters, be hydrated..
-Sleep. Don’t argue or make excuses to justify whatever it is you get sleep wise. Just aim to make it a tad better.
-Fuel. Food. You know, our bodies required fuel source for optimal recovery. Don’t eat like a wimp and train like a savage. Fuel your life - Fuel your training.
-Walking. Get out and do 1-2 10min walks per day. Everything from hormones to recovery and even fat loss will thank me.. Seriously..

Tuesday 9-3

Prep 3 Rounds
-1/2 Single Arm Kneeling KB Press x5/5 (press down knee side)
-Prying Goblet Squat x5
-Single Leg Glute Bridge x5 w/ 2-4sec squeeze on each rep

Meat and Potatoes - 4 Rounds
-Goblet Squat: find a load that’s challenging for 15reps.. Or 35% of your BW (round to closest bell size) and do the following: 8 reps - Rest 30sec - Repeat 3 total times (x6 - 30sec - x6, 30sec - x6, set complete/round complete)

-Dbl KB Press: follow the same as above on goblet squats

*rest a min or so between the exercises and rounds. Pick loads appropriately, it should be lighter than you think in this style of training.

Trunk Work - 3 Rounds
-Deadbug Homebase Hold x1min
-Lateral Leopard Crawl w/ KB Pull through x5yds each side

Wednesday 9-4

Prep - 3 Rounds
-Inchworms x5
-Side Kick Throughs x5 each side
-Sidelying Glute Raises x10 each side

The Fundamental Lung Work - 4 Rounds
Do this as a superset - Rest 2min after each round
-Push Up x10 or Plank Hold x15-20sec
-KB Swing 2H x20
-Ski Erg or Row x300m

*Nowhere in here did I mention DESTROY yourself or go ALL OUT. I want you to push this at about 85% of your perceived capacity for the day. That means holding it together and making each round look similar. Not a prototypical Crossfit class we all naturally think of. Prototypical, not all crossfits.. Calm down…

Trunk Work In Motion - 3 Rounds
-DBL KB Rack Walk 3x1min on 1min off

Thursday 9-5

Prep - 3 Rounds
-Single Leg DL Groove That Pattern x10 each side
-Hip Airplane x5 each side. Give it your all folks, don’t skip this move
-Leopard Crawl x5yd forward and backwards slowly

Picking Up Boulders & Building Boulders Together - 4 Rounds
-Traveling DL x5 and GO HEAVY, KEEP TIGHT, LATS, GLAG!!!
-1/2 Kneeling Filly Press: This means rack a kb over the up knee side and press a kb on the down knee side. Slow tempo here 3 sec lowering.
x8 each side
-Band Face Pull x20. Slow eccentrics here as well

Vanity Accessory Work - 3 Rounds
-DB Zottman Curl x10
-KB Side Raise x10
-Band Tricep Pressfdown x20-30
-Plate Arm Farm Carry x30sec
-Standing Calf Raises x20

Friday 9-6

Prep - 5 Rounds
-Tgu x1 each side
-KB Swing x10

It’s Friday.. Some call this FYF - 8 Rounds
-Prowler Sprint x40yds: Rest 90sec at the very least. 2-2:30min is acceptable and okay.

Decompress and Chill Out - 10min
This is the time to ask a question about a stretch that may be appropriate for you if you're in class.
Obvious options are
-Hanging
-Wall Stretch
-Belly Breathing
-Light Walking or Marching or Rocking or Rolling Patterns
-90/90 hip work or just sit in Childs pose even and breathe…..

Saturday 9-7

9am Mobility Class at HQ with Coach Greg
10am KB Skills Class at HQ with Master Level Coach Marc

GreenStrength Athletes Aug 5-10

We are approaching 2 things here soon

Master Worlds BJJ Comp as well as a Deload for those not competining.

This week will mark our last true week of WORK before our take a few steps back in order to walk all over mother f*****ers in the future.

PSA - want to talk weight cut strategy for worlds or a fight/competition coming up? Contact me today to schedule a consultation and we will get going! I am offering 25% off consultations so act now and save you some money!

3 mandatory days - 2 optional days 

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. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 4 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 4 series. 

C. Bodyweight strength work - 5 rounds

****change a variable in your bw strength work. Example: add load, change grip, tempo, hand placement etc.

•pull ups x3-6. If you don’t have pull ups then barbell plank rows x3-6 strict. Build the strength. 

•push ups x reps. Quality reps and be strict and tight on each one. If your more advanced add a deficit like a few plates etc. 

•bear hug med ball or sandbag step up x6/6 each leg. Strict finish. Squeeze glute. 

D. Dbl kb farmers walk - 1min on - 1min off x3

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 3 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 3 series. 

C. Anaerobic conditioning - complete 5 rounds as fast as possible 

Guys - 53-70lb Bell

Ladies - 36-53lb Bell 

•kb swing x15

•ski erg x100m

•airdyne sprint x15cal

****goal is to do 5 rounds as fast as possible

D. Deadbug home base hold 

3x1min

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 - Work sets of 5x2 w/ 80% of heaviest load you’ve reached in last 3 weeks. These doubles are done for SPEED. Rate of force development. Confused? Look up Fred Hatfield CAT Training and learn before you lift. Also read Westside barbell / conjugate system dynamic effort method.

Take 60-90sec rest between each set  

C. Accessory work - 3 rounds 

*****change a variable on each of these as well

•Rope feet elevated plank rows 3x5-8

•crawl x20yds while pushing a plate across turf

•back ext plate behind neck 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 30/90

•15 intervals of 30/90. 5 are warming up effort. The rest are hard as heck! Work to maintain hard as heck pace! During rest do a few push ups. Or pick some abs to hit. The point is to actively rest with light Bw exercise

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. 

*****also look above and schedule a consultation!

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.

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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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