May 2018 Week 4
- The Involved Dad
- May 21, 2018
- 2 min read
Week four of May and we are retesting some of our 1 rep maxes. This week we test our back squat and our bench press. Knowing these numbers are critical to choosing your weights during other workouts and for testing progress.
A: Max out on your back squat. Should take around 7 sets here. Then follow up with a 12 minute AMRAP. For each exercise, perform as many reps as possible in 30 seconds. Weights: 20lb medball, two 55lb kbs. Record your weight and number of reps in each round.
B: Find your 1 rep max on the bench press. Then hit the metcon. If you can't perform muscle ups yet, substitute 3 dips and 3 pull ups per muscle up. The workout should look like 3 mu, 15 push ups, 15, sit-ups, 3 mu 12 push ups, 12 sit ups, etc.
C: Fun metcon incorporating our olympic lifts. The goal weight here is 155lbs. Go hard.
D: This is just a 30 minute free run. Run as hard or as slow as you want. Just not slower than a jog.
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 with good form
WBS= wallball shots
KB DL= deadlifts with kettlebells
RFT= rounds for time
MU= muscle ups
DU= double unders
C&J= clean and jerk
for time= as quickly as possible with good form
Can't wait to see how you all do! Post your results in the comments.