Incredible Bulk Week 2
Monday 7/6/20:
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 65% of Front Squat 1RM for both lifts.
B. 4 Rounds for Time:
20 Single Arm KB Overhead Reverse Lunge 24/16kg
20 Slam Balls 20/15
Another week of our Squat Endurance and we see a 5% bump in loading in addition to a rest minute within the EMOM. As percentages increase this rest minute will become more and more valuable. Honor your positions and keep the loading under control while percentages are still nice and light.
Buns of fury. Today’s all about the posterior chain, you can switch arms as you see fit within the lunge. The transition should be quick and you should be moving through the Slam Balls quickly and efficiently.
Tuesday 7/7/20
A. Conventional Deadlift:
5-5-5-5-5
*Start around 70% and build as you see fit
B. 7 Minute AMRAP:
7 SDHP 115/85
7 Push Press
This weeks Push + Pull work brings us to the deadlift. The pure power pull of the strength world. Use this weeks work to get into the mindset of pulling from the floor. We will see the Deadlift pop up fairly often as we move through this cycle. Use today as an introduction, move well and don’t worry as much about the loading on the barbell.
7 minutes in heaven… or hell. Be sure to stick with the Push Press today. Don’t get lazy and move to a Push Jerk. Sure the Jerk is technically more efficient, but we are looking to challenge the muscle endurance of our upper body push and pull. That being said, utilizing the legs as much as possible for both movements will be crucial.
Wednesday 7/8/20
A. Interval:
6 Minute AMRAP:
8 Dumbbell Thrusters 50/35
8 Burpee Box Jump Overs 24/20”
35 Double Unders
*Rest 3:00
6 Minute AMRAP:
6 Dumbbell Box Step Overs 50/35
6 Dumbbell S2OH
35 Double Unders
*Rest 3:00
6 Minute AMRAP:
4 Devils Press 50/35
4 Dumbbell Front Squats
35 Double Unders
Time to get acquainted with two little dumbbell buddies. Today brings a wide variety of movements. Although they vary in kind, they are still largely posterior focused. Our goal today is not to move as fast as possible but rather to move with intention. In addition to working on our skill with the Dumbbells we will also start to collect a fair amount of volume within the Double Under—how efficient are you?
Thursday 7/9/20
A. Back Squat:
7-7-7-7-7
*Start loading around 55-60% of 1RM
*Rest 2:00 between sets
B. Snatch Balance + Overhead Squat:
5 Sets:
2 Snatch Balance + 2 Overhead Squat
*Rest 2:00 between sets
C. 3 Rounds for Quality:
15 Zottman Curls
15 Double Dumbbell Reverse Fly
6-8 Chin 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. However, when we have a clean focused week in our Class Programming look for some snatch accessory to creep in.
Friday 7/10/20
A. 16 Minute EMOM:
Minute 1: 3 Clean and Jerks @60%
Minute 2: 2 Clean and Jerks @65%
Minute 3: 1 Clean and Jerk @70%
Minute 4: Rest/Reset Barbells
B. For Time:
50 Calorie Row
50 Burpees Over Rower
50 Calorie Air Bike
*Partition as you see fit.
This week’s Olympic focus brings us the Clean and Jerk. Each repetition should be a full Squat Clean and a Jerk. Feel free to utilize the Split or Power Jerk, and be aware that this may change as the EMOM progresses. Either way, this interval should be largely technique focused and we shouldn’t be seeing many missed reps, if any.
Many paths to the same destination, which one will you choose? At the end of the day this piece will be all about grit and how much discomfort you’re willing to endure.
Saturday 7/11/20
In Teams of Two 20 Minute AMRAP:
30 HSPU
30 Power Snatch 135/95
30 BBJO 24/20”
30 Deadlift 135/95
Embrace the grind and just keep swimming. Split reps as you see fit, but you must complete 30 repetitions of each movement before you move forward to the next.
Sunday 7/12/20
Rest Day - Get out and enjoy life.