May 2018 Week 2
- May 6, 2018
- 2 min read
Week two of May! Let's get some! This week's workouts include front squats, strict press, deadlifts, suicide sprints, and more. As always, make sure you warm up, cool down and stretch for each workout.
A: Awesome leg workout that can be completed pretty quickly if in a crunch. Strength work for this one is front squats. Go hard, keep good form, and try to beat your weight from last time (April 2018 Week 1). The conditioning/accessory for this workout is a simple chipper of walking lunges, push ups, and air squats. The lunges are 100 total steps. Record your weights and time.
B: Time to get some boulder shoulders! Strict presses today. Can you beat your previous weight? Compare to April 2018 Week 2. Some bodybuilding to follow up those presses. Three exercises, three sets each, with a little twist. Once you start an exercise, don't stop until all of your sets are completed. For example, lateral raises on the left, then immediately go to the right, then straight back to the left, and so on. You'll get a major pump. Record your weights and reps.
C: Second leg day of the week with an awesome conditioning workout to follow. Hitting some deadlifts to start this one off. Compare to April 2018 Week 2. Then for time, complete 21 cleans at 135lbs, 21 dips, 15 cleans, 15 dips, and 9 cleans, 9 dips. Record your weights and time.
D: This run is old school conditioning. Distances mimic the distances normally used on a basketball court. Set up 5 cones, each 30 feet apart. Start at the start cone, run to the first (30') then back. Run to the second (60'), then back. Run to the third (90'), then back. Run to the last cone (120'), then back. That's one. Rest 40 seconds between. Repeat for 10 sets. Record your time.
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:
FT= for time; as quickly as possible with good form
Can't wait to see how you all do! Post your results in the comments.
Comments