June 2018 Week 2
- The Involved Dad
- Jun 10, 2018
- 2 min read
This week is the start of our new strength program. Hopefully you recorded your 1 rep maxes from the previous weeks. For the major lifts that 5, 5, 5+ you will use a percentage of 90% of your 1 rep maxes. To explain, the rep scheme after warming up, you will hit a set of 5 at 65% of 90% of your 1RM. Then a set of 5 at 75% of 90% of your 1RM. And finally a set of at least 5, do as many as possible but at least 5, of 85% of 90% of your 1RM.
A: Deadlifts for strength, be sure to use your prescribed weight. Follow that up with 3 sets of good mornings. Then a quick workout of 30 (total) lunges with DB's, 30 hand release push ups (hands come off the floor at bottom), 20, 20, 10, 10. Record your weights, reps, and time.
B: Bench day! Use your prescribed weight. Then a nice couplet of ring dips and GHD sit ups for 8 rounds. Record your weights, reps, and time.
C: Back Squats at the prescribed weights and reps. Followed by a fun chipper. Go hard but keep good form on those cleans.Record your weights, reps, and time.
D: Overhead preses at the prescribed weights and reps. Be sure to keep them strict. Follow that up with some shoulder accessory work. 3 Super sets of behind the neck presses, high reps, and front raises. Keep them nice and controlled. Then controlled lateral raises for 2 sets. Cap off the workout with a 15 minute run at race pace. Record your weights, reps, and mileage.
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:
FT= for time- as quickly as possible with good form
DB= dumbbell
RFT= rounds for time
Pistols= single leg squat
Can't wait to see how you all do! Post your results in the comments.