September 2018 Week 1
- The Involved Dad
- Sep 2, 2018
- 2 min read
We kick off another strength cycle this week with 5, 5, 5+. Again, increase the weight used by 5lbs and 10lbs. You will take your training 1RM (T1RM) and add 5lbs for upper body, and 10lbs for lower body. Your T1RM is 90% of your 1RM. With your new T1RM you will use a percentage of that for each set. After warming up, you will hit a set of 5 at 65% of your T1RM. Then a set of 5 at 75% of your T1RM. And finally a set of at least 5, do as many as possible but at least 5, of 85% of your T1RM.
A: Get after those deadlifts then, hit this 4 round triplet. 15 dips, 12 alternating lunges and 10 burpees. Record your weights, reps, and time.
B: Bench day! Follow up your bench work with some Tabata work. For this one, you'll hit a Tabata interval series of pull-ups, rest a minute. Then repeat for pus-ups, sit-ups, and squats. Your score will be the sum of the least amount of reps accomplished at each exercise. For example, if on the pull ups, you started out getting 10 reps, but had an interval where you only got 5 reps, your score would be 5. Record your weights, reps, and score.
C: After smashing some squats we have a nice chipper style metcon. Be careful on the backwards run. The lunges are to be done in place and alternating legs. Sit-ups with an abmat if possible. For the ground to overhead, we are using a 45lb plate. Record your weights, reps, and time.
D: Over head presses followed by a little twist to the classic Crossfit rep scheme of 21-15-19. For this one you will do 21-15-9 squat snatches with 42-30-18 push-ups in between. Use 75lbs for snatches. Record your weights, reps, and 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:
RFT= rounds for time- perform as quickly as possible with good form, the set amount of rounds
FT=for time- perform work assignment as quickly as possible with good form
PU= pull ups
Tabata= The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
GTO= ground-to-overhead
Can't wait to see how you all do! Post your results in the comments.
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