July 2018 Week 4
- The Involved Dad
- Jul 22, 2018
- 2 min read
Last week before our reload week next week. The weights are heavy this week but that's where progress comes from. Be sure to use your new training maxes we established at the beginning of this rotation. Hit a set of 5 at 75% of your training max. Then a set of 3 at 85% of your training max. And finally a set of at least 1, do as many as possible but at least 1, of 95% of your training max.
A: Deadlifts for strength, be sure to use your prescribed weight. The metcon that follows will be a leg burner. The medball is light so be sure to focus on form and push yourself. Can you go unbroken? Pay attention on the box jumps here. With your legs pre-fatigued you'll have to focus. Record your weights, reps, and time.
B: Bench day! Use your prescribed weight. Then we work on some back strengthening. a death-by sequence simply means: with a running clock, complete 1 rep the first minute, 2 the second, 3 the third, and so on until you can not complete the prescribed number of reps within the minute. Record your weights, reps, and last completed set for the pull ups.
C: Back Squats for strength, be sure to your prescribed weights and reps. Then some nice intervals on the rower. Keep moving the whole time. Hit each interval with everything you've got. Record your weights, and reps.
D: Overhead preses at the prescribed weights and reps. Be sure to keep them strict. Follow that up with a fun EMOM AMRAP. For this one, you'll complete the push presses (on each side), pull ups, and ring dips, every minute on the minute. Then with any remaining time, you'll do as many lateral hops over the KB as you can. Each jump gets you one point. Each rep you don't complete of the presses, pull ups or dips is a negative point. Record your weights, reps, and total points.
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= rounds for time- perform x amount of rounds as quickly as possible with good form
BJ= box jumps
EMOM= every minute on the minute
KB= Kettlebell
PU= pull ups
AMRAP= as many rounds/reps as possible
Can't wait to see how you all do! Post your results in the comments.