August 2018 Week 3
- The Involved Dad
- Aug 15, 2018
- 2 min read
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! Then hit some glue and ham accessory work with the GHD and single leg stiff leg deadlifts. Then on the "Flight Simulator" you must perform each set unbroken. If you fail on the last rep, then you must redo that stage. Work up by fives until 50 then back down by fives. Record your weights, reps, and time. B: Bench day! Then 120 ploy push ups, on and off a 25lb bumper plate. At each minute you'll stop and perform KBS. Start with one and increase by one each minute. End the workout with a 40 pull up buy-out. Record your weights, reps, and time. C: Back Squats. Then 6 rounds of leg pumping fun. 10 walking lunges, 10 broad jumps, and 10 thrusters. Record your weights, reps, and time. D: Overhead presses today. Followed by some HIIT. You'll do 3 tabata intervals of running. That's 20 seconds all out, 10 seconds rest. Repeat x8. 12 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: GHD= Glute Ham Developer
Double under= when umping rope, the rope passes under your feet twice with each jump DL= deadlifts
EMOM= every minute on the minute
KBS= kettlebell swings PU= chest to bar pull ups
RFT= rounds for time- perform as quickly as possible with good form the set amount of rounds
Can't wait to see how you all do! Post your results in the comments.