April 2018 Week 4
- The Involved Dad
- Apr 22, 2018
- 2 min read
Week four of Dadlife Fitness! Hope you enjoyed last week's workouts. This week we have box squats, incline bench, thrusters, sprinting and more. As always, make sure you warm up, cool down and stretch for each workout.
A: This workout starts with some box squats. If you've never done box squats before, you'll want to pick a box that allows you to hit about parallel. Go wide on the stance driving your hips back far. Pause at the bottom and drive without moving your feet. You'll follow that up with some metabolic conditioning. Four rounds of split squats with the KBs in the front rack position. Combine that with burp box jumps. Be careful on the box jumps. Record your weights and time.
B: Hitting some incline bench to start this one off. Followed by a quick shoulder and back burner. Record your weights and time.
C: This one's a bit longer than the other metabolic conditioning sessions we've done. Its just one round of the listed exercises. The movement will have you jump down chest to deck, then as you stand you lift the DBs going into your clean. Then thrust and finish overhead. Record your time.
D: Working some explosiveness here. For ten minutes, you will do a 50 meter sprint at the top of every minute. The remaining time is used for rest and to get back to the starting line. Record the times for your efforts.
Wx2: Don't forget about your two walking days. Do at least two 30 minute sessions this week (see if you can sneak in a third). Involve the family, take the dogs, or go solo to clear your head.
Vocabulary for the week:
RFT= rounds for time
FT= for time
HSPU= Handstand Push ups
PU= pull up
KBs = kettlebells
DB= dumbbell
EMOM= every minute on the minute
Can't wait to see how you all do! Post your results in the comments.