Incredible Bulk Week 5
Monday 7/27/20:
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 72.5% of Front Squat 1RM for both lifts.
B. 15 Minute AMRAP:
8 Toes to Bar
25FT Front Rack Walking Lunge 95/65
8 Bar Facing Burpee
25FT Front Rack Walking Lunge
We continue to creep up in percentage on our squat cycle and this should come as no surprise. This weeks reps will really start to test our leg endurance. Stay confident and focus on controlling the descent of our squats. Form there aim to fire out of the hole with intention, keeping that contraction speed high is the name of the game.
Take the tortoise approach today. No one piece of the workout should bog us down to much. Focus on quick and concise transitions that keep you moving at a steady pace throughout the entire 15 minute window. Some of us may elect to break the Toes to Bar in half but be sure the rest periods stay consistent.
Tuesday 7/28/20:
A. Push Jerk:
3-3-3-3-3
*Start around 70-75% and build across each set
*Rest 2-3 Minutes between sets
B. For Time:
3-6-9-12-15-12-9-6-3
Power Clean 115/85
HSPU
*RX+ Strict HSPU
Week five brings us back to our push. Similar to the Deadlifts we move from a 5x5 to a 3x5. Look to start around 70% of your Push Jerk 1RM and build across ending with a tough set of three. Although a tough set, we should still be able to cycle the bar smooth and with crisp form.
Up and down the pyramid we go. Knowing yourself is key today. Some of us will be able to push through large sets on the HSPU while taking our time with methodical singles on the Power Clean. Others may elect to hang onto the bar for large touch and go sets of power cleans knowing the HSPU volume will start to collect. It really all depends on where your strengths fall. Either way, get after this one, it will be quicker than you think.
Wednesday 7/29/20
A. Interval:
Every 10 Minutes for 3 Sets:
150 Double Unders
50 Wall Balls 20/14
25 Deadlifts 225/155
15 Chest to Bar Pull Ups
*Rx+ BMU
As promised last week we see a little adjustment to the format. Some of us will like what they see… and some may not. Either way today we have a great opportunity to work on skill under fatigue as well as accumulating some volume with some of our grunt work type movements. Keep in mind the harder you work the more rest you earn… it pays to push.
Thursday 7/30/20
A. Back Squat:
4-4-4-4-4
*Start loading around 70-75%% of 1RM
*Goal is to end heavier than last week
*Rest 2:00 between sets
B. Clean Grip Deadlift + Clean Pull + Hang Clean:
5 Sets:
3+2+2
*Rest 2:00 between sets
C. 3 Rounds for Quality:
10-14 1&1/4 Goblet Squats
10-14 Goblet Kossack Squats
25 Russian Kettlebell Swings
*Move through @ steady pace
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 7/31/20
A. Snatch Gauntlet:
Every 90s Until Failure
6 Bar Facing Burpees
1 Snatch
*Bars start at 95/65 and increase by 10/5# per round until you can not complete the lift within the 90s window.
B. Finisher:
5 Minute EMOM:
30s Max V Ups
This week we get to test where were at. We have see this gauntlet style work before and we have seen this exact workout before. It’s less about how much you can Snatch and more about how well you can maintain clean and crisp movement as the reps start to accumulate. Your goal is to make it through 10 rounds, be sure to adjust the starting weight in order to achieve that stimulus.
Saturday 8/1/20
For Time in Teams of Two:
250 Cal Air Bike
300 Slam Balls
500 Air Squats
*Work may be partitioned as you see fit
3 Different Tasks, many different roads. What route will you and your partner choose to take?
P.S. Don’t overthink it…
Sunday 8/2/20
Rest Day - Get out and enjoy life.