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