September 2018 Week 2
- The Involved Dad
- Sep 11, 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 this sweet 4-rounder with two different types of deadlifts. On the one arm DL's keep the weight off to one side of your body and feet. With the SDL jumps be sure to control your landing and land athletically. Record your weights, reps, and time. B: Bench day! Then get out there and run a 5k for time. Record your weights, reps, and time. C: Back Squats. Then 10 quick rounds of leg pumping fun. 10 jumping lunges each side, and 15 pull-ups. Record your weights, reps, and time. D: Overhead presses today. Followed a 12 minute AMRAP. 4 wall walks, 12 pull-ups, 12 burpees. Repeat as many times as possible in 12 minutes. Record your weights, reps and rounds. 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
DL= deadlift
SDL= sumo deadlift
KB= kettlebell
PU= pull-ups
AMRAP= perform as many rounds/reps as possible in a given timeframe
Can't wait to see how you all do! Post your results in the comments.