April 2018 Week 2
- The Involved Dad
- Apr 8, 2018
- 2 min read
Week two of Dadlife Fitness! Hope you enjoyed last week's workouts. This week we have deadlifts, presses, clean & jerks, rowing, or running and more. As always, make sure you warm up, cool down and stretch for each workout.
A: We got some heavy deadlifts to kick this one off. We follow that up with a fast 10 round leg and lung burner. Try not to stop when doing the conditioning portion, you can go faster than you think. Record your weights and time.
B: Strict presses to start. Conditioning is very chest and shoulder heavy. Two very different versions of push ups here. This one gets spicy. Record your weights and time.
C: Olympic lifting is a great way to work on full body power and explosiveness. Be aware that these cleans start from the hang position, not the ground. 7 Sets here. Then a body building arm session. No need for rest between super sets here. Work antagonist muscles so once you start, no need to stop until your done. You'll get a massive pump here. Record your weights used.
D: Some HIIT this week. These distances and work, rest ratios will definitely push you. Put in a hard effort on each row or run. The rest is just enough for you to recover. Your rest between efforts will equal your time on the previous row/run. Record your times.
Wx2:Don't forget about your two walking days. Do at least two 30 minute sessions this week. Involve the family, take the dogs, or go solo to clear your head.
Vocabulary for the week:
RFT= rounds for time
PU= pull up
FT= for time
SS= super set
1:1 Rest= time during work and rest are equal
Can't wait to see how you all do! Post your results in the comments.