June 2018 Week 3
- The Involved Dad
- Jun 18, 2018
- 2 min read
This week we continue on our strength program. Use your 1 rep maxes from the previous weeks. For the major lifts that 3, 3, 3+ 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 3 at 70% of 90% of your 1RM. Then a set of 3 at 80% of 90% of your 1RM. And finally a set of at least 3, do as many as possible but at least 3, of 90% of 90% of your 1RM.
A: Deadlifts for strength, be sure to use your prescribed weight. Follow that some high rep accessory work. Take each set to failure. Record your weights, reps, and time.
B: Bench day! Use your prescribed weight. Then a quick chipper. On the ladder you'll do 10 reps at your tallest point, 10 at medium, 10 at ground. Then work your way back up and down, until you hit 100 reps. Record your weights, reps, and time.
C: Back Squats for strength, be sure to your prescribed weights and reps. Followed by a run. Running after squats will be fun. Record your weights, reps, and time.
D: Overhead preses at the prescribed weights and reps. Be sure to keep them strict. Followed by a nice couplet. you'll want to have a strategy going in to this one. Once your shoulders go, they don't come back so easily. 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
HSPU= hand stand push ups
Can't wait to see how you all do! Post your results in the comments.