July 2018 Week 2
- The Involved Dad
- Jul 9, 2018
- 2 min read
This week we're back with some strength work and hitting the conditioning hard! This week we will be upping the weight used. You will take your training 1RM (T1RM) and add 5lbs for upper body, and 10lbs for lower body. Your T1RM is 90% of your 1RM. With your new T1RM you will use a percentage of that for each set. After warming up, you will hit a set of 5 at 65% of your T1RM. Then a set of 5 at 75% of your T1RM. And finally a set of at least 5, do as many as possible but at least 5, of 85% of your T1RM.
A: The deadlifts will feel a bit heavy but defiantly doable. The workout that follows is very challenging. It is a Crossfit Hero workout, you can read more about it here. The weight on the power cleans for this is 135lbs, the squats are just air squats. Get after it! Record your weights, reps, and time.
B: Bench Day! Hit that bench with focus and tenacity. Follow it up with a quick conditioning workout. The entire workout is made up of two back to back couplets followed buy a 40 lateral jump buy out. DB weight= 40lbs. Record your weights, reps, and time.
C: Focus on you form and moving some weight on this squat day. This decending-acending couplet will defiantly put the finishing touches on you legs. The cleans are all to be squat cleans at 185lbs. Wall walks, are perform as seen in this video. Go hard and have some fun! Record your weights, reps, and time.
D: Overhead Presses to round out the week. Followed by a max rep workout. With a running clock, you perform as many reps as possible on each station, rotating to the next station at the top of every minute. The clock does not stop. There is no transition time, so to get the best score you must make you transition smooth and quick. After the burps comes a 1 minute rest. Repeat for two more rounds. Add your total reps for all stations on all rounds for your score. Weight on the WBS shot is 20lbs to a 10' target. KBS weight is 53lbs. Record your weights, reps, and score.
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= prescribed amount of rounds for time- as quickly as possible with good form
PU= Pull Ups
FT= For time- as quickly as possible with good form
DB= dumbbell
Buy-out= task that must be performed at the end in order to stop the clock
WBS= Wall ball shots
KBS= Kettlebell swings
HSPU= handstand push ups
Can't wait to see how you all do! Post your results in the comments.