Incredible Bulk - Test Week
Monday 8/24/20
A. Front Squat:
Build to a 2RM in 20 Minutes
B. For Time:
100 Front Rack Reverse Lunges 115/85
*EMOM Including 0:00 Perform 5 Deadlifts
Well, we made it. The Incredible Bulk is coming to an end, and it’s time to put all our hard work and dedication to the test. Today we test our Front Squat in the form of a two rep max. This will be a great opportunity for you to reap the rewards of eight hard weeks of Squat Endurance. Let’s crank up the music and move some weight!
You all remember this one… I’m sure of it.
Tuesday 8/25/20
A. 5 Rounds for Time:
15 S2OH
15/12 Cal Air Bike
15 Box Jump Overs
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125
B. Finisher:
400m Farmer Walk 24/16KG
Today’s workout is the first test leading us into our new cycle. We will focus on developing overhead pushing strength mainly in the form of the Push Press. For today, though, most of these reps should be performed as Push Jerks. But we will revisit this test in eight weeks, and we bet you’ll see the results from the strength work in this cycle. Make sure you keep track of your weights/times in SugarWOD!
Wednesday 8/26/20
A. Skill Work:
Intro to S.L.I.P.S.
B. Skills Test:
3 Minute AMRAP:
Double Unders
*Rest 1:00
3 Minute AMRAP:
HSPU
RX+: HSW
*Rest 1:00
3 Minute AMRAP:
Strict Pull Up
*Rest 1:00
In a 3 Minute Window:
Max Attempt L Sit Hold
*Can make more than 1 attempt
Today we set our skill benchmark for the next cycle. In addition we get our first dose of SLIPS. Get ready to learn some cool stuff this cycle!
Endurance Class:
Buy In: 100 Box Step Ups
400m Run
25 Air Squats
25 Push Ups
25 Ab Mat Sit Ups
400m Run
20 Air Squats
20 Push Ups
20 Ab Mat Sit Ups
400m Run
15 Air Squats
15 Push Ups
15 Ab Mat Sit ups
400m Run
10 Air Squats
10 Push Ups
10 Ab Mat Sit Ups
400m Run
5 Air Squats
5 Push Ups
5 Ab Mat Sit Ups
400m Run
Buy Out: 100 Box Step Ups
*45 Minute Time Cap
Thursday 8/27/20
A. Power Snatch:
Build to a Heavy Single in 15 Minutes
B. Overhead Squat
3-3-3-3-3
*Start moderate and build across
C. 3 Rounds for Quality:
8 Strict TTB
10 Ring Push Ups
60s Wall Sit
*Move through @ steady pace
Last week we had a ton of PRs in the Back Squat! This week we turn our focus to the next cycle. We will test the Power Snatch, and across the next eight weeks we will be working on our pulling power as well as working on fine tuning the timing with the Power Snatch and Clean.
Friday 8/28/20
For Time:
2K Row
300 Double Unders
150/100 Cal Air Bike
Grind. Grind. Grind. Each piece can arguably be a workout in itself. How will you manage fatigue? Where will you decide to push? This will be more of a mental battle than physical for most. Put your head down and crush this.
Saturday 8/29/20
For Time in Teams of Two:
800m Run
100 Thrusters 75/55
800m Run
100 Slam Balls 20/15
800m Run
100 Burpee
800m Run
100 Box Jump Overs 24/20
Sunday 8/30/20
Rest Day - Get out and enjoy life.