Incredible Bulk Week 8
Monday 8/17/20
A. Squat Endurance:
12 Minute EMOM:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: Rest
*Use 80%+ of Front Squat 1RM for both lifts.
B. 9 Minute AMRAP:
3-6-9-12-15…etc
Double KB Thruster 16/12kg
Push Up
Here we are, the final week of the Squat Endurance progression. Look to challenge yourself today and feel free to build across the EMOM finishing with some challenging reps. Although we want today to feel heavy, we don’t want to see any failed reps. Next week we put all our hard work to the test and we will find 2RM Back Squat.
Grind Grind Grind. Today will be a slog. With the lighter kettlebells you should be able to move quickly through the first few rounds. Be wise with how you manage the push ups, as they will be likely be the limiter today.
Tuesday 8/18/20
A. Skill Work:
Hand Stand Push Ups
B. For Time:
”Diane”
21-15-9
Deadlift 225/155
HSPU
Today we’re tested with a classic benchmark workout, Diane. You should push the pace from start to finish. Even so, unbroken sets are not necessarily the best plan if you risk burning out. Instead, controlled work with short rest can pay off to yield a great time. Be smart and play your game.
Wednesday 8/19/20
A. Interval:
Every 3 Minutes Until Failure:
15/12 Cal Row
15 Wall Balls 20/14
40 Double Unders
*Row Calories Increase by 1 Each Round
*Wall Balls Increase by 2 Each Round
*Double Unders stay at 40
*10 Round (30 Minute) Cap
This is where you can show your grit. Hang on, dig in and be smart with the early rounds in order to find sustainability.
Endurance WOD - Week 3:
Warm Up - Easy run to Wilson track
Running Drills
+
1600m
Rest 4 minutes
1200m
Rest 3 minutes
800m
Rest 2 minutes
400m
Rest 4 minutes
4 x Striders with easy run back
+
Cool down - run back to gym
Thursday 8/20/20
A. Back Squat:
1-1-1-1-1
*Build across - finish with 100%+
*Rest 2:00 between sets
B. Halting Power Snatch + Snatch Balance + Overhead Squat
5 Sets:
2+2+2
*Rest 2:00 between sets
C. 3 Rounds for Quality:
8/Leg RNT Split Squats
15 GHD Sit Ups
20 Banded Hip Thrusts
*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 8/21/20
A. Open Workout 15.1
In a 15 Minute Window
15.1 A 0:00-9:00 (9 Minute AMRAP)
15 Toes to Bar
10 Deadlift 115/75
5 Power Snatch 115/75
15.1B 9:00-15:00 (6 Minutes)
Establish 1RM Clean and Jerk
B. Core Finisher:
For Time:
100 V Ups
*Complete in as few sets as possible.
The last few weeks we had the opportunity to get heavy. This week we test your ability to lift at a high percentage under fatigue. This will be a repeat test for most of us and we can expect to see some big results. Don’t overthink the max out portion, but you do need to come in with a solid plan. You have gained lots of experience with lifting while tired in this cycle, so let’s see you put it to use!
Saturday 8/22/20
For Time in Teams of Two:
100-80-60-40-20
Calorie Air Bike
American Kettlebell Swings 32/24
*Split work as you see fit.
Sunday 8/23/20
Rest Day - Get out and enjoy life.