May 2018 Week 1
- The Involved Dad
- Apr 29, 2018
- 2 min read
Can't believe its May already! There's still time to get your DadBod in shape before the end of summer. This week's workouts include back squats, bench, clean and jerks, rows, and more. As always, make sure you warm up, cool down and stretch for each workout.
A: This workout will crush your legs (in a good way)! Start off with some back squats. Compare your weights with what you got in Week 3 of April. Try to beat it. Then we have an AMRAP with pistols, broad jumps and KB cleans. Pistols are tricky, so if you can't do them yet, no worries, scale to a low box and see how that goes. As for the KB cleans, these should performed with 2 KBs at 53lbs each. This one is fun one. The pistols will be the major work in each round. Record your weights and rounds/reps.
B: Bench day! Hit it hard and compare to Week 1 of April. The metcon in this workout is tough and it will be a long one. Make sure you scale your weight on the turkish get-ups accordingly. It should be very challenging to do 5 in a row. Record your weights and time.
C: Whether you're going for a PR or just practicing form, be sure to execute each C&J with goo form. Follow this up with an EMOM. At the top of every minute perform 10 bent over rows with a barbell and 8 push presses with the same barbell. Record your weights.
D: This run is purely for effort. Its 20 minutes of 20 seconds hard effort, followed by 40 seconds of conversation pace.
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:
AMRAP= as many reps as possible
RFT= rounds for time
EMOM= every minute on the minute
TGU= Turkish Get-Ups
KBs = kettlebells
BB= barbell
Can't wait to see how you all do! Post your results in the comments.