2016.08.14 Week 5

Strength Academy Students,

We're starting Week 5! One more week before we test and see how much stronger you've become.

As a reminder, do your best to focus on what's most important. Some of you need to put in the work and build strength. Others need stability. Others need mobility. Many of you need a bit of each, including myself.

We'll be dialing things in this weekend. Increasing mental focus, awareness, ... Less volume. It will still be somewhat difficult :) If you can, give yourself at least 1-2 days off before you test your maxes again.

See you soon and enjoy the last training week before we retest!

Josh

== Warm-up ==

1. Air squats x20
2. Walking lunges x20 each leg
3. Airplanes x10 each leg
4. Push-ups x10
5. Front plank 1:00
6. Side plank 0:30 each side
7. Equalizer row x10

*Warm-up should not be hard strength wise. Think if the muscles you need to activate for the bigger lifts.

== Strength Session ==

1. Pause squat (3 sec): work up to heavy set of 3, then 8x3

2. DB Pause Bench Press (5 sec): 5x5, last set AMRAP (max reps)

3. Deadlift: work up to a heavy set of 2, then 10x2 EMOM (every minute on the minute)

4. Overhead walking lunges (1-arm, DB, same weight as you used for walking lunges last week). 10x10 total (5x10 each arm, switch arms each set)

== Assigned Homework ==

Workout A

A.1. Barbell Pause Squats (2 sec pause): 10x2, medium weight, focus on speed on the way up

A.2. Bench Press (DB or BB): 5x5, medium weight, 2 sec pause, fast on the way up

A.3. Core Circuit - 4 rounds
- 0:30 hollow body hold
- 10 ab wheel roll outs
- 0:30 superman hold
- 10 hanging leg lifts (pull-up bar)
- 0:30 tuck hold
- 10 knee tucks (equalizer bars)

Workout B

B.1. Barbell Back Squat, Warm up to heavy set of 5, 1x5, 1x3, 3x1 (add weight with each set of you're feeling strong and still able to explode from the bottom)

B.2. Barbell Deadlift, Work up to a heavy set of 2-3 reps, then 15x1 (1 rep every 30 s, 15 reps total)

B.3. Core Conditioning
- From plank - accumulate 5:00. If you have 3:00+ unbroken, add a weighted plate on your upper back and ensure you do not let your lower back sag.
- Hollow body hold: 5 x 0:30, 0:30 rest (use a running clock)
- Hanging tuck hold, 5 x 0:30, 0:30 rest (use a running clock)

2016.08.06 Week 4

Strength Academy Students,

We're entering the second half of this program. By now, you should discover

• Strength training is a different kind of tough -- not better, harder, easier ... just different. 
• You are stronger than you think you are.
• Mobility & flexibility are just as important as strength.
• You may not be able to complete the entire strength session, and / or all the homework. And that's okay. What matters most is that you focus on what matters most.

That being said, here is what we have in store for Week 4!

== Warm-up ==

Squat low, then walk! Pretend there is a low concrete ceiling :) ... quads and glutes should be lit up!

- lateral walk (1 gym length each direction)

- forward 1 length, backward 1 length

- then ... repeat :) 2 rounds total

2 rounds ... take time to work on mobility and increasing your range of motion and form

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 ... focus on light to medium weight, activating the muscles in your back, arms and chest

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 Session ==

1. Back squat: work up to heavy set of 5, then 5x5

- after each set: ... chill

2. DB Bench Press: 4x10 (heavy)

- after each set: 10 1-arm rows (heavy) + 30 s L-sit (or tuck hold)

3. Deadlift: work up to a heavy set of 5, then 3x5, 3x3 (heavier), 2x2 (heavier)

- after each set: ... chill

4. Walking lunges with dumbbells, 5x10 each leg (heavy)

- after each set: 10 Partner GHDs

== Assigned Homework ==

Workout A

A.1. Barbell Pause Squats, work up to a heavy set up 5, then do 5x5, 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)

- Bicep curls 4x10

- DB tricep extension 4x10

- DB floor press 4x10

- after each round, spend 2:00 stretching, 0:30 chest / each arm, 0:30 triceps / each arm)

A.3. Core Circuit - 3 rounds

- 0:30 hollow body hold

- 10 ab wheel roll outs

- 0:30 superman hold

- 10 hanging leg lifts (pull-up bar)

- 0:30 tuck hold

- 10 knee tucks (equalizer bars)

Workout B

B.1. Walking lunges with DB (heavier than last week), 10x10

- after each set, 0:30 groiner stretch each leg

- if you are looking for a bigger challenge (e.g. >30 lb DB per arm), please reach out :)

B.2. Barbell Deadlift, warm-up to a heavy set of 5, then 5x5

- after each set, 5 Jefferson Curls, use 0-10 lb (little to no weight)

B.3. Superset

*weight should be challenging without compromising form.

- DB Chest Fly (flat bench) 4x10

- 1-arm row 4x10

- DB Rear Delt Fly 4x10

- after all 4 rounds, stretch. min. 2:00 stretch (0:30 chest each arm, 0:30 back each arm)

== Notes from Strength Session ==

Sunday Crew

Wednesday Crew