Incredible Bulk Week 6
Monday 8/3/20
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 75% of Front Squat 1RM for both lifts.
B. 4 Rounds for Time:
350m Row
5 Cleans 185/125
*Rx+ 225/155
No surprise here—we continue to inch up our squat cycle percentage. This week’s loading should really start to test our leg endurance. Stay confident and focus on (a) controlling the descent of our squats and (b) firing out of the hole with intention. Keeping contraction speed high is the name of the game.
Row and Rip. Today’s workout will be fast and heavy. Row at a pace that allows you to hop off and get right to work on the barbell. These reps will likely be completed as singles, but that doesn’t mean we want to spend too much time looking at the bar. Challenge yourself to stay close to the barbell, rather than wandering backwards between reps.
Tuesday 8/4/20
A. Conventional Deadlift:
2-2-2-2-2
*Build to a tough double for the day
*Rest 2-3 Minutes between sets
B. For Time:
15-12-9
Chest to Bar Pull Ups
Overhead Squats 95/65
*Rx+ 135/95
Back to the deadlift, and this week we have the opportunity to get heavy. Take five sets and build to a tough double for the day. We recommend you start around 80% and make small jumps, finishing with something tough for the day. Take all the drills and tips we worked on for the last six weeks and apply them in today’s strength work.
Pedal to the metal. Approach today’s workout as a sprint. Look to hang onto the bar for large sets, or even unbroken sets. If you know the gymnastics are going to be a speed bump, then set planned breaks ahead of time. Transitions will also start to add up so be aware of your efficiency between movements.
Wednesday 8/5/20
A. Interval:
Every 10 Minutes for 3 Sets:
400m Run
30 Alternating Dumbbell Snatch 50/35
20 Burpee Box Jump Overs 24/20”
Endurance WOD:
800m Run
20 Burpees"
30 Slam Balls
400m Slam Ball Run
30 Burpees
40 Slam Ball Squats
400m Run
40 Slam Ball Squats
30 Burpees
400m Slam Ball Run
30 Slam Balls
20 Burpees
800m Run
Building off last week’s format, we turn our focus from a skill-oriented piece to a pure work-capacity piece. Plan to get this work done in under eight minutes. Run at a pace that is uncomfortable, get strait into the dumbbell snatches, and move steady through the BBJOs.
Don’t forget this week starts our Endurance WOD! This class will be on Wednesday nights out back from 6:00 - 7:15pm! Check with Coach Ryan if you have any questions!
Thursday 8/6/20
A. Back Squat:
3-3-3-3-3
*Start loading around 75-80% of 1RM
*Goal is to end heavier than last week
*Rest 2:00 between sets
B. Snatch Grip Spit Jerk + Overhead Squat:
5 Sets:
2+1
*Rest 2:00 between sets
C. 3 Rounds for Quality:
8/Leg Stagger Stance Good Morning
10 Standing Sotts Press
12 Ring Push Ups
*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 8/7/20
A. Clean and Jerk Gauntlet:
Every 90s Until Failure
30 Double Unders
1 Clean and Jerk
*Bars start at 135/95 and increase by 10/5# per round until you can not complete the lift within the 90s window.
B. Finisher:
5 Minute EMOM:
6-8 Strict Toes to Bar
This week we more or less mirror last Friday’s tester. Instead of Burpees, we have Double Unders. This may bode well for some of us, and not so much for others. Be sure to stay calm and consistent with the rope. Rushing through the DUs and getting to the bar earlier isn’t necessarily the answer. Instead, get to the bar under control and feeling confident. You’ve got this.
Saturday 8/8/20
For Time in Teams of Two:
1 Mile Relay Run
60 Power Snatch 115/85
120 Bar Facing Burpees
1 Mile Relay Run
Sunday 8/9/20
Rest Day - Get out and enjoy life.