GreenStrength
Combat Sports5 sessions per week
Must use App app to view and log training
Team Training
A
limber 11
B
Zercher Box Squat
6 x 3
C1
GS DB Incline Neutral Grip Bench Press
10, 10, 8, 8
C2
Chin-Up
4 x MAX
D1
GHR Back Extension
3 x 12
D2
Weighted Lunges
3 x 24
D3
DB Reverse Fly
3 x 15
E1
Ab Wheel
3 x 8
E2
Oblique Side Crunch
3 x 16
Recovery
F
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B
Airdyne
1 x 10:00
C
Airdyne
8 x 20
D
Airdyne
1 x 10:00
E
Foam Roll
1 x 10:00
Recovery
F
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B
Bulgarian Split Squat
20, 20, 16, 16
C1
Stability Ball Single Arm DB Bench Press
4 x 20
C2
Wide Grip Pull Ups
4 x MAX
D1
Dumbbell RDL
12, 10, 8
D2
GS Ring Row
3 x 15
D3
GS Band Face Pull
3 x 15
E1
Cross Crawl Oblique Variant
3 x 16
E2
Band Pullover Single Leg Raise
3 x 16
Recovery
F
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
Cardio
1 x 10:00
B
limber 11
Circuit
C
Row or Ski 15 Rounds of 60sec on / 120sec off - mobilize and active recovery during rest Over the course of the rounds build up to a desirable pace that's on the verge of tough to keep reproducing each round. This is the goal this week. Record these rounds distance each time. If you set the machine up for this it will record them automatically and you can go back and look
D1
Ab Wheel
3 x 8
D2
Oblique Side Crunch
3 x 1:00
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B
Step-Ups
20, 20, 16, 16
C1
DB Floor Press w/ Hip Bridge - Hips Maintained
4 x 15
C2
Ring Pull Up
4 x MAX
D1
2H KB Swing
3 x 12
D2
3 Point DB Row
3 x 24
D3
Band Pull Apart
3 x 15
E1
Side Lying Hip Raise
3 x 16
E2
Lying Leg Raise On Bench
3 x 15
Recovery
F
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Rafael Lovato Jr.
World Champion in MMA, BJJ Gi & NoGi
Verified Athlete"16 years and counting together. Lucius has been apart of multiple world titles across multiple martial arts disciplines."
When you join a team you’re getting more than programming, you’re joining an online community.
GreenStrength Combat
GreenStrength Combat
GreenStrength Combat
