April 2018 Week 3
- The Involved Dad
- Apr 15, 2018
- 2 min read
Week three of Dadlife Fitness! Hope you enjoyed last week's workouts. This week we have back squats, push presses, overhead squats, running and more. As always, make sure you warm up, cool down and stretch for each workout.
A: This workout starts with some back squats. It can get real tough when you're hitting that last set. Its followed by a conditioning workout that can go a lot faster than you think. To be clear, the double unders are not a part of the 6 rounds. They are done before and after the 6 rounds. Ground to overheads = plate starts on ground, you take it over head and end with arms fully extended. Back to the ground between each. If you lack the skill to do double unders consistently, substitute with 3 single under for every double under (3x100=300 singles). Record your weights and time.
B: Push presses are different than the strict presses we did last week. A push press involves a dip and drive. Conditioning is a fast and fun one. Release your hands at the bottom of the push up, be sure to take the KB overhead. These are American swings. Record your weights and time.
C: Don't let the squat part throw you here, this is very much an exercise in shoulder stability and core strength, not legs. The hang snatch will help you to keep explosive. There's 10 sets here so be sure to plan your weights accordingly. After that, we got some accessory work for the upper/mid back, and arms. Keep your rest periods short. Adjust your rep range to meet your goals. Record your weights used.
D: Working some endurance here. 20 minutes of non-stop running. Record your mileage.
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:
DU= double unders (when the rope passes under twice with each jump)
FT= for time
RFT= rounds for time
Hand release push ups (at the bottom, chest to deck, release hands from ground)
PU= pull up
KBS = kettlebell swings
DB= dumbbell
Can't wait to see how you all do! Post your results in the comments.