2016.07.30 Week 3

== Strength Session ==

Warm-up

Squat low, then walk! Pretend there is a low concrete ceiling :)
- lateral walk (1 gym length each direction)
- forward 1 length, backward 1 length
- then ... repeat :) 2 rounds total

2 rounds
10 squats (aim for full range of motion over speed)
10 Cossack squats (5 each leg
10 bootstrappers (1 rep = squat low reach up arms straight, then, grab ball of feet and straighten leg)

2 rounds
10 push-ups (full range of motion)
10 DB rear delt flys (5-10 lb each)
10 1-arm row (15-30 lb DB)

Strength Work

1. Back squat: work up to heavy set of 5, then 5x5
- after each set: 5 Cossack Squats each side

2. DB Floor Press: 4x12 (heavy, ensure you have a spotter)
- after each set: 10 perfect push-ups (knees or toes, chest/chin to the ground, full lock-out at the top)

3. Deadlift: work up to a heavy set of 3, then 10x3
- after each set: 30 s tuck hold (e.g. on equalizer bar)

4. Walking lunges with dumbbells, 4x10 each leg (heavy)
- after each set: 30 s "couch stretch" each leg

== Assigned Homework ==

Workout A

A.1. DB Pause Squats, work up to a heavy set up 5, then do 8x5, with 4 second pause at the bottom (e.g. 0 - bottom ... 1 ... 2 ... 3 ... 4 - explode up!).
- Last set, as many pause squats as possible (no more than 20)
- after each set - 5 Cossack Squats on each leg

A.2. Superset (heavier then last week)
- Ab wheel roll out 3x10
- DB tricep extension 3x10
- DB floor press 3x10
- after each round, spend 2:00 stretching, 0:30 chest / each arm, 0:30 triceps / each arm)

A.3. Core Circuit - 3 rounds
- 10 ab wheel roll-outs
- 0:30 plank (elbows)
- 20 crunches
- 0:30 tuck hold (equalizer / chair, etc)
- 10 hanging knee raises (hanging from bar, or in support position on equalizers; hanging preferred)
- 0:30 superman hold (arms / legs straight, off the ground, but squeezed)
- 20 leg raises

Workout B

B.1. Walking lunges with DB (heavier than last week), 10x10
- after each set, 0:30 groiner stretch each leg

B.2. Single leg deadlift 5x10
- after each set, 1:00 straddle stretch, reaching forward (chest to ground)

B.3. Superset
- Push-ups 4x10
- 1-arm row (heavy) 4x10
- after each round, 2:00 stretch (0:30 chest each arm, 0:30 back each arm)

== Notes from Strength Session ==

Sunday Crew


Wednesday Crew

2016.07.24 Week 2

== Strength Session ==

1. Bench press: Find your 5 RM

2. Deadlift: work up to heavy set of 5, then 5x5

3. Partner GHD 10x5

4. Walking lunges with dumbbells, 100 each leg

== Assigned Homework ==

Workout A

A.1. DB Squats 10x5 (heavier than last week), last set -- max reps (aim for 10-20 reps)

A.2. Superset
- Ab wheel roll out 3x10
- DB tricep extension 3x10
- DB floor press 3x10

A.3. KB Swings (heavy with clean form), 5x10
- 1:00 plank after each set

Workout B

B.1. Walking lunges with DB (100 each leg)

B.2. Single leg deadlift 5x10

B.3. Superset
- Push-ups 4x10
- 1-arm row (heavy) 4x10

== Notes from Strength Session ==

Sunday Crew

GL: bench 5x65 (assisted ~20 lb), left arm weak
JK: bench 5x65 (4 assisted), deadlift 4x5x115
DE: bench 5x65, 1x85, deadlift 5x155 (minor hitch)
LC: bench 5x65 (last assisted), deadlift 5x155
JaN: bench 5x65, deadlift 135x5-2-3-1-1
LP: bench 5x65, deadlift 4x5x135, 2x135
SW: bench 5x85, deadlift 2x5x95, 5x5x115
TW: bench 5x145, deadlift 5x95, 5x145, squat mobility work
JyN: bench 5x65 lb, shoulder stability work

Wednesday Crew

AH: bench 5x455 lb, deadlift 5x5 @ 95 lb
MFO: bench 5x65 lb, deadlift 5x5 @ 95 lb
KC: bench 5x65 lb, 3x85 lb, deadlift 5x5 @ 135 lb
BJ: bench 5x65 lb, deadlift 5x5 @ 135 lb

2016.07.16 Week 1

Ninja Strength Academy: 

For Week 1, we tested our maxes for the squat and deadlift. Most attempted a 5 rep max, some attempted a 1 RM, and others worked on strength through partial ranges of motion. We also worked on mobility drills to build range of motion.

Saturday Crew - July 16

Today's attendance and scores:
(Initials, Squat, Deadlift)
1. JyN, 5 x 95 lb, 1 x 155 (focus on making knees / hips move as one)
2. LP, 5 x 95 (2 assisted), 5 x 135
3. GL, 5 x 95, 5 x 95 (lower back rounding - focus on core strength)
4. TW, 5 x 95 (easy; focus on technique), 5 x 95 (think hips forward)
5. SW, 5 x 95, 5 x 115 (lower back - sloppy push-ups, Jefferson curl, lying wall stretch)
6. JK, 5 x 45 (partial ROM; stood with 95 for confidence), 5 x 95!!
7. JaN, 5 x 95, 1 x 155 !!

Wednesday Crew - July 20

Today's attendance and scores:
(Initials, Squat, Deadlift)
1. BJ, 5 x 85 lb (1/2 ROM), 5 x 135 lb
2. KC, 5 x 95 lb (3/4 ROM), 5 x 95 lb
3. SL, 5 x 85 lb (9/10 ROM), 5 x 95 lb
4. SH, 5 x 85 lb (1/2 ROM), 5 x 95 lb
5. MO, 5 x 85 lb (1/2 ROM), 5 x 95 lb
6. AH*, 5 x 85 lb (1/2 ROM), 5 x 95 lb
*Walk-in

Week 1 Assigned Homework: 
- to be completed anytime before next session (e.g. at home, before/after class, ...)
- ** Record your workouts in the Comments below so I can track how you progress

Workout A
**Rep scheme: 3x5 = 3 sets of 5 reps

1. Dumbbell squats: Work up to a heavy set of 5 reps (tough but clean form). Then, perform 10x5 (practice the breathing, bracing core, and control down + fast up)
- 5 Cossack squats on each leg in between each set

2. Ab wheel roll 3x10
- 1:00 plank after each set

3. Push-ups 10x5 (full range of motion, control down, fast up)
- Bicep curls 8 reps each arm in between each set

Workout B

1. Shrimp squats (practice), 5x5 each leg

- 5 single leg deadlifts in between each set (choose a challenging weight with good form)

2. KB swings 10x10

- 10 walking lunges each leg in between each set (choose appropriate dumbbell/ bodyweight okay too)

3. Accumulate 5:00 Plank - focus on maximum tension, squeezing every muscle :)

2016.07.09 Free Strength Workshop - Recap

Last week, I ran my first strength workshop. Here's a recap:

Workshop Overview:

1. Introductions (name & your "why")

2. Overview of program

3. Safety

4. Technique (dowels / PVC)

5. Practice with barbell

6. Invitation to sign up for 6 week customized strength program

Other links:

Advertising page 

EventBrite page