Incredible Bulk Week 1
Monday 6/29/20:
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
*Use 60% of Front Squat 1RM for both lifts.
B. For Time:
21-15-9
American KB Swings 24/16
Toes To Bar
Directly Into…
12-24-30
Single Arm KB Snatch 24/16
Goblet Reverse Lunge
Squat endurance is back. We revisit our Front Squat + Back Squat EMOM with the goal of adapting to squatting under moderate loads since our quarantine break. The percentages for this cycle will be solely based off your Front Squat 1 Rep Max.
Kettlebell heaven, or hell, depending on how you feel about them. Today we see a broad mix of movements that will tax both our midline and lower half. Breaking each set into manageable sets from the start will be crucial. Be sure we are utilizing a big hip drive in both the American Swings as well as the Kettlebell Snatches.
Tuesday 6/30/20
A. Push Jerk:
5-5-5-5-5
*”TNG” Reps - Moderate loading across
B. 12 Minute AMRAP:
14 Calorie Row
7 Chest to Bar Pull Ups
Tuesdays during this cycle will be focused on developing our pressing power—both vertical and horizontal. Today we get an opportunity to work on our Push Jerk “TNG” technique. Look to keep the loading moderate and focus on footwork and movement under the bar.
Honoring the opposite force today we see a pull heavy conditioning piece. The pull ups should start off smooth but for most of us will deteriorate rapidly. Breaking the 7 into two sets early will likely be the best route. Don’t let the row pace get comfortable as thats the movement to really make up some ground on today’s workout.
Wednesday 7/1/20
A. Interval:
5 Minute AMRAP:
8 Deadlifts 185/125
8 Bar Facing Burpees
*Rest 3:00
5 Minute AMRAP:
8 Hang Power Cleans 155/105
35 Double Unders
*Rest 3:00
5 Minute AMRAP:
8 Shoulder to Overhead 135/95
6 Front Squats
4 Ring Muscle Up
Wednesdays moving forward will be Mixed Modal Interval days. Expect a variety of movements and a variety of loading. Each round should be challenging but with generally shorter time domains we want to be sure that we can still move through the entire window. Scale accordingly and look to get comfortable being uncomfortable with a wide array of movments.
Thursday 7/2/20
A. Back Squat:
8-8-8-8-8
*Start loading around 55-60% of 1RM
*Rest 2:00 between sets
B. Clean Pull + Hang Power Clean:
5 Sets:
1 Clean Pull + 2 Hang Power Cleans
*Rest 2:00 between sets
C. Finisher:
50 Banded Pull Aparts
50 Banded Face Pulls
50 V Ups
During “Incredible Bulk” we move Thursdays back to an Olympic Weightlifting focus. This will also be an opportunity for you to get a second day of squatting in. Our skill work will be predominately focused on the clean and more specifically in developing pulling strength and endurance.
Friday 7/3/20
A. 16 Minute EMOM:
Minute 1: 3 Snatches @65%
Minute 2: 2 Snatches @70%
Minute 3: 1 Snatch @75%
Minute 4: Rest/Reset Barbells
B. 5 Rounds for Time:
15/12 Cal Air Bike
15 Goblet Squats 32/24
*12 Minute Cap
Fridays moving forward will bring us percentage based Olympic work. The primary focus will be in the snatch and in building capacity at moderate to high percentages. For those of us that are new to the Olympic Lifts, this is a great opportunity to work on technique as well as gain more comfort within these complex movements.
If you’re not scared you should be. This one’s going to sting.
Saturday 7/4/20
“Tuskegee Arimen”
For Time:
150 Double Under Buy In
Then..
5 Rounds:
19 Burpees
41 Russian KB Swings 32/24
19 Calorie Air Bike
45 Ab Mat Sit Ups
This tribute workout is dedicated to Tuskegee Airmen, a group of African-American and Caribbean-born military pilots who fought in World War II. They were the first black military aviators in the U.S. Army Air Corps (AAC), a precursor of the U.S. Air Force.
Trained at the Tuskegee Army Air Field in Alabama, they flew more than 15,000 individual sorties in Europe and North Africa during World War II. Their impressive performance earned them more than 150 Distinguished Flying Crosses, and helped encourage the eventual integration of the U.S. armed forces.
Sunday 7/5/20
Rest Day - Get out and enjoy life.