August 2018 Week 4
- The Involved Dad
- Aug 21, 2018
- 2 min read
Dads! Last week before deload next week. Lets get after it. 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 an AMRAP of 2 DB snatches and air squats. Go hard for 7 minutes. Try not to stop, and get as many reps as you can. Record your weights, reps, and score.
B: Bench day! Use your prescribed weight. Then, an upper body assault. These 10 rounds aren't easy, but keep pushing. Scale as needed. Record your weights, reps, and time.
C: Back Squats for strength, be sure to your prescribed weights and reps. Followed by a couplet. Use an empty bar for the thrusters, burpee with lateral hop over the bar. Record your weights, reps, and time.
D: Overhead preses at the prescribed weights and reps. Be sure to keep them strict. With a continuous running clock, rotate to each station at the top every minute. No rest between stations. After one minute rest, repeat 2 more times for a total of 3 rounds. Your score is your total reps achieved. 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:
AMRAP= as many rounds/reps as possible is a given time period
DB= dumbbell
RFT= rounds for time- perform as quickly as possible with good form the set amount of rounds
PU= pull ups
KBS= Kettlebell swing
OH= overhead
Can't wait to see how you all do! Post your results in the comments.