July 2018 Week 3
- The Involved Dad
- Jul 18, 2018
- 2 min read
Sorry for the late post this week. It didn’t go as scheduled. This week is a 3, 3, 3+ week. Use your training maxes from the previous week. To explain, the rep scheme after warming up, you will hit a set of 3 at 70% of 90% of your T1RM. Then a set of 3 at 80% of 90% of your T1RM. And finally a set of at least 3, do as many as possible but at least 3, of 90% of 90% of your T1RM. A: Deadlifts. 3x3 get it! Follow that up with a 10 minute AMRAP of sumo-deadlift hops with a 72lb KB, lunges and chest to bar pull ups. Record your weights, reps, and time. B: Bench day! Follow that up with a 14 minute chest EMOM. be sure to be safe on the incline bench. It gets spicy quick.Record your weights, reps, and time. C: Back Squats for strength. Followed by a nice run. Record your weights, reps, and mileage. D: Overhead presses today. Followed by some shoulder accessory. Add in some extra mobility work to keep you moving. Record your weights and reps. 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 SDL= sumo deadlifts C2B PU= chest to bar pull ups
EMOM= every minute on the minute
Can't wait to see how you all do! Post your results in the comments.