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