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 :)