May 2018 Week 5

Week five of May again we are retesting some of our 1 rep maxes. This week we test our deadlift and our overhead press. Knowing these numbers are critical to choosing your weights during other workouts and for testing progress.

A: Max out on your deadlift. Should take around 7 sets here. Then follow up with a heavy metcon. For each round perform 16 reps of each exercise, then 12 and 8. perform as many reps as possible. Record your weight and time.

B: Find your 1 rep max overhead press. Then hit the metcon. This one is working static positioning/holds. It will be tougher than you think. Break up the holds/hangs as needed to not burn out. Record your weight and time.

C: Focus on good positioning here vs weight. Then hit the workout hard. It should be heavy but not too heavy, adjust accordingly. Record your weights and time.

D: Fun aerobic conditioning here. Row, jump, run. Have fun, get after it.

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

• RFT= rounds for time

• PU= pull ups

• DU= double unders

Can't wait to see how you all do! Post your results in the comments.

#cleans #dadbod #dadlifefitness #deadlifts #run #onlylifts #cleanandjerk #row #jumprope #handstands #core #burpee