Incredible Bulk Week 7
Monday 8/10/20
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 77.5-80% of Front Squat 1RM for both lifts.
B. For Time:
30-20-10
Pull Ups
Deadlifts 155/105
Here we are: the last two weeks of the cycle. During this final phase, we open up the percentages a bit in order for you to test the legs. The goal is to make this interval challenging while still completing every rep. Build across as you see fit. Challenge yourself and let’s see whats in the tank!
Today we test both our pulling endurance as well as our grip strength. Breaking up the larger sets will be important for us to keep moving through this and avoid blowing up. The goal is to keep the same pace throughout the entire piece.
Tuesday 8/11/20
A. Push Jerk:
3-3-2-2-1-1
*Build across each set - end with a heavy single for the day.
B. For Time:
18-15-12-9
HSPU
54-45-36-27
Double Unders
Our final week to push! Let’s see all that hard work pay off. The goal is to build across each set and finish with two heavy singles. The first should be close to our current 1RM, and the final set we should plan to push the limits with an attempt in the 105-110% range! Trust us, you’ve earned this.
Shoulder endurance is the name of the game . . . and keeping track of your rep count! Don’t be fooled, even though the reps may look daunting ,the tempo of this piece will be faster than you think. Don’t get caught being lazy in transitions.
Wednesday 8/12/20
A. Interval:
Every 5 Minutes for 5 Sets:
250m Row
10 Overhead Squat 135/95
5 Bar Muscle Ups
*Rest remainder
This week we bring the interval time down a bit. How can we fare with a higher rate of repeatability? I guess we shall find out!
Endurance WOD - 40 Minute AMRAP:
800m Run
1 Round of:
”Endurance KB Complex”
8 Reverse Lunges with KB
8 Russian Swings with KB
8 Burpees over KB
80 Ft Suitcase Carry KB
800m Run
2 Rounds of:
Endurance KB Complex
800m Run
3 Rounds of:
Endurance KB Complex
800m Run
4 Rounds of:
Endurance KB Complex
And you thought 20 minutes was long…
Thursday 8/13/20
A. Back Squat:
2-2-2-2-2
*Build across each set - the goal is to end around 90% of our 1RM
*Rest 2:00 between sets
B. Tall Clean + Split Jerk:
5 Sets:
3+2
*Rest 2:00 between sets
C. 3 Rounds for Quality:
12 Overhead Squats @3333 - Empty Bar
12 BTN Push Press
12 Pronated Barbell Bicep Curls
*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 8/14/20
A. EMOM Power Max:
10 Minute EMOM:
1 Power Snatch
*Rest 2:00
10 Minute EMOM:
1 Power Clean
B. Finisher:
50 Toes to Bar
*Every Break perform 30 Double Unders
This week we still go heavy, but we get a bit of a different feel. Our pull will be extremely taxed heading into the back half of today’s work so we must remain focused on technique even as we get fatigued. The score for the day is the total load of our best Power Snatch and our best Power Clean.
Saturday 8/15/20
20 Minute AMRAP in Teams of Two:
20 Devils Snatch 50/35
40 Push Ups
60 Single Dumbbell Shoulder to Shoulder
80 Cal Row
*Split the work as you see fit
Rx+: 70/50
Sunday 8/16/20
Rest Day - Get out and enjoy life.