August 2018 Week 1
- The Involved Dad
- Aug 7, 2018
- 2 min read
We're back at it this week! We continue building our strength with a 5, 5, 5+ week. Again, 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: After crushing your deadlifts, hit this 3 round couplet of hang power cleans and burpees. Adjust the weight on the cleans to something manageable but not light. Record your weights, reps, and score.
B: Bench day! Follow up your bench work with this sneaky 5 rounder. To be clear, its 5 thrusters with your left arm (40lbs DB) followed by 5 overhead squats with you left arm. Then repeat with right arm, followed by 5 strict pull ups. That's one round. Repeat 4 more times. At first glance, one might think this is a leg workout, but trust me, it'll work your shoulders and tris pretty good. Record your weights, reps, and score.
C: After smashing some squats, hit this leg intensive metcon. It's pistols on the left, 15 kbs, pistols on the right. Reps for pistols are 10-8-6-4-2. KBS stay the same. at the end, you have a buy out of burpee to top of push up position only, then come up to a max effort jump. Try to touch the ceiling here. Good luck. Record your weights, reps, and score.
D: Over head presses followed by 10 rounds of push ups and sprints. The entire workout is for time, so hustle. 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= rounds for time- perform as quickly as possible with good form the set amount of rounds
OHS= overhead squats
PU= pull ups
Pistols= single leg squat
KBS= kettlebell swings
Can't wait to see how you all do! Post your results in the comments.