June 2018 Week 4
- The Involved Dad
- Jun 25, 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 5, 3, 1+ 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 75% of 90% of your 1RM. Then a set of 3 at 85% of 90% of your 1RM. And finally a set of at least 1, do as many as possible but at least 1, of 95% of 90% of your 1RM.
A: Deadlifts for strength, be sure to use your prescribed weight. Follow that with a conditioning couplet. Sumo deadlift high pulls with a kettlebell, followed by American kettlebell swings. Record your weights, reps, and time.
B: Bench day! Use your prescribed weight. Then a ascending descending ladder. Start with one ploy push up to a plate with 10 pull ups. Then 2 ploy push ups and 9 pull ups. 3 and 8; 4 and 7; and so on. Record your weights, reps, and time.
C: Back Squats for strength, be sure to your prescribed weights and reps. Followed by a tough met con. You'll do the whole thing for time. 3 rounds with 3 exercises, 2 rounds with 2 exercises, and one round with one exercise. Record your weights, reps, and time.
D: Overhead preses at the prescribed weights and reps. Be sure to keep them strict. Followed by a nasty EMOM. This one will make you breathe hard. On the first minute you'll do 3 clean and jerks, 5 push presses, and 3 hang cleans. The push presses will really get you. See if you can go up to a 135lb bar. The next minute will be 7 single arm thrusters with a dumbbell on the left, followed by the right. Continue this pattern for 12 minutes. Rest with whatever time left is in the minute. Record your weights, reps, and time.
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
SDLHP= Sumo deadlift high pulls
KBS= Kettlebell swing
PU= pull ups
BB= Barbell
FS= Front squats
EMOM= every minute on the minute
C&J= clean and jerk
DB= dumbbell
Can't wait to see how you all do! Post your results in the comments.