Incredible Bulk Week 3
Monday 7/13/20:
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 67.5% of Front Squat 1RM for both lifts.
B. For Time:
100 Front Rack Reverse Lunge 115/85
*EMOM including 0:00 Perform 5 Deadlifts
Another bump for the leg PUMP. Creeping up again this week, nice and slow. With the gradual and slow increase the goal is to build confidence from week to week. Keep the bar moving quickly today and look to perform crisp, clean, technically sound reps.
Bye bye booty. Let’s hope there aren’t many stairs in your future. Oh and good luck using the toilet.
Tuesday 7/14/20
For Time:
5K TT
Run or Row
Today we mix it up just a little, but for a good cause. Today’s 5K will coincide with March for Movement’s event they have been hosting all month long. The sign ups have sold out, but please use the link to donate to their cause.
March for Movement 5K Donation
Wednesday 7/15/20
A. Interval:
In a 7 Minute Window:
50 Wall Balls 20/14
Into…
AMRAP in Remaining Time:
10 Bar Facing Burpee
10 Power Snatch 75/55
*Rest 3:00
In a 7 Minute Window:
40 Wall Balls
Into…
AMRAP in Remaining Time:
10 Box Jump Overs 24/20”
10 Shoulder to Overhead 95/65
*Rest 3:00
In a 7 Minute Window:
30 Wall Balls
Into…
AMRAP in Remaining Time:
10 Burpee Box Jump Overs 24/20
10 Power Cleans 135/95
Well, that’s a mouthful. Today’s all about efficiency and how well you can transition from the Wall Ball in a wide variety of movements, most of which will tax the back half of the body. Be sure not to get too lazy with your rest periods between Wall Ball sets. Get comfortable breathing through that movement and see if you can hang on for bigger than usual sets today. The most efficient movers will reap the benefits today.
Thursday 7/16/20
A. Back Squat:
6-6-6-6-6
*Start loading around 60-65% of 1RM
*Goal is to end heavier than last week
*Rest 2:00 between sets
B. Clean Pull + Clean + Hang Clean:
5 Sets:
1+1+1
*Rest 2:00 between sets
C. 3 Rounds for Quality:
12 DB Supine Pull Overs
6/Arm Arnold Press
6/Arm Dumbbell Row
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 7/17/20
A. 16 Minute EMOM:
Minute 1: 2 Snatches @75%
Minute 2: Rest/Adjust Barbells
Minute 3: 1 Snatch @80%+
Minute 4: Rest/Reset Barbells
B. For Time:
25-15-10
Calorie Air Bike
American KB Swings 32/24
Push Ups
This week’s Olympic focus brings us back to the Snatch. We also aim to get a bit heavier. With the final Snatch being 80%+ our goal is to start there and see if we can increase each round. If we begin to miss reps in the mid 80s, then stop adding weight and focus on technique.
Shoulders like boulders. This will be a rough one. With the Air Bike and Kettlebell stacking on each other it will force us to use the Push Ups as a rest. That being said, don’t come out too hot because we all know what happens—when the push ups are gone, they are GONE.
Saturday 7/18/20
20 Rounds for Time:
30 Double Unders
20 AB Mat Sit Ups
10 Thrusters 75/55
*Alternate Complete Rounds
You go, I go, you go, I go. Then we roll around on the floor really tired. It’ll be a grand ol’ time.
Sunday 7/19/20
Rest Day - Get out and enjoy life.