GreenStrength Sessions Sept 16-21

Monday Sept 16th

Warm up with 10min of general mobility. Rocking, crawling, rolling, etc..

A - DBL KB Front Squat 4x6 31X1 tempo
rest 60sec
A - Staggered Stance DBL KB Suitcase RDL 4x8 31X1 tempo
rest 2min

B - Suitcase KB Reverse Lunge (Bell on front leg side) 3x8/8 3111 Tempo
rest 30sec
B - KB Swing 3x20
rest 2min

C - Conditioning - Simply move from 1 exercise to the next. You will only go through this 1 time
-Row or Ski x3min for max calories
-Goblet Squat Hold at 90 degrees x1min
-DBL KB Farmers Walk x2min
-Crawl x2min
-KB Swing x50 reps

Tuesday Sept 17th

Warm up by picking 5 different mobility exercises
-Scorpion, Leopard Rocks, Sumo Squat, Pump Stretch, Hip Bridge Shoulder Rolls
Do each exercise smoothly for 45sec on - rest 15sec - 2 rounds through (10min)

A - DBL KB Press x5 immediately into 500m Row or Ski
rest 3-4min after - 3 total rounds

B - KB Rack Walk 3x 1min on - 1min off

C - Band Complex 3 rounds
-Goodmorning x20
-Hammer Curl x20
-Face Pull x20

Wednesday Sept 18th

Warm up by doing 10min of mobility work. Move your body!

A - KB Sumo DL 4x6 3111 tempo
rest 1min
A - DB Single Arm Floor Press 4x12/15 each arm (pause each time for 1sec on floor)
rest 2min

B - Barbell Supine Row 3x quality reps
rest 30sec
B - Prowler March 3x lap
rest 2min

C - Cardio Machine of choice - 50 cal achieved fast

Thursday Sept 19th

Warm up with 3 rounds of Pavel Warm Up

A - TGU - 5 per side

B - KB Swing Emom
14min - x10 swings EMOM

C - KB Gorilla Row 3x10/10
rest 30sec
C - KB Clean 3x5
rest 2min

Friday Sept 20th

Warm up with
-50 frog rocks
-50 jumping jacks
-50yds accumulated crawling

A - DB Tall Kneeling Overhead Press 4x8 31X1
rest 30sec
A - Tall Kneeling Band Pull Apart 4x15-20
rest 2min

B - Split Stance Single Arm KB Bent Row 3x8/8 31X1
rest 30sec
B - TRX Strap Fallouts 3x10/10
rest 30sec
B - DB Hammer Curl 3x10
rest 2min

C - Deadbugs 3 x30sec on - 30sec off

Saturday Sept 21st
9am - CARS with Greg
10am - Kettlebells with Marc

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 26-31

Contact for individualized strength, conditioning, nutrition, mobility programming.

The battles are won with proper preparation. Losing weight, gaining muscle, reducing pain, are all things the majority want. Preparing a solid plan of action is the most important step. It’s basic, simple, and usually boring. Not sexy, fun, and entertaining. This is why most seem to fail.
•
Stay smart. Stay basic. Stay prepared
•
#greenstrength #preparation #planning #basic #simple #efficient #strength #fatloss


Day 1 
A. Tgu x3/3

B. Trap bar deadlift 
3x3 working sets. Pyramid the loads on working sets. 
For example 
315x3, 335x3, 355x3
*no failed reps. Be a pro. Leave 2-3 left in tank 

C. Dbl kb front squat 3x6-8
C. Db floor press 3x10-12
C. Kb Swing 3x20

D. Plank series x10sec (3 sets hardstyle regular f/ elbows - 3 sets side elbow plank)

Day 2 

A. Aerobic capacity work
-10min cardio of choice (convo pace)… then jump off and do 5 pump stretch, 10 bw squats, leopard crawl forward x5yd am backward x5yd. Then back to cardio of choice for 10min. Repeat for 3 to 5 total rounds 

B. Work on your body. Mobility, breathing, stretching, recovering. 

Day 3 

A. 8 rounds - 2min rest 
-chin up x2-5 (weight if needed) (regression if needed)
-prowler March heavy x20yds

B. 4 rounds - 3min rest between rounds
-Db judo swings x10/10
-band speed pulldowns f/ seated on floor x20sec 
-battling ropes arms only x20sec 

C. Single arm kb farmers walk 3x30sec each side

Day 4 

A. Row/ski/bike 
8x 15sec sprints - 2:30 rest. 
Warm up with 10min aerobic work - cool down with 10min aerobic work 

Day 5 

A. Weighted Ruck 1.5mile
Ladies 15-30lbs
Boys 25-50lbs
Time your 1.5mile ruck 

Eat.. Fuel yourselves. 15x your bw daily no matter what! Real food, if it runs - flies - swims, and or came from the earth then consume it., Out sleep your competition,

GreenStrength Classes Aug 19-24th


Speeding through this warm August month with another weeks work. Goal is just to be consistent. Show up and do the best you can with where YOU are at each day. Listen to your body, ask questions, but most importantly take notes and really examine how you feel each and every day.

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. 

Real Food - Real Simple - Real Results

Real Food - Real Simple - Real Results

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. 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 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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