Workout 2 - Strength Week 2 of 4
Katie Grey from Outsiders Barbell is at it again with the “name-tag” shirt!
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Strength Week 2 of 4
*Class workouts are also modified below into At-Home workouts in case you only have a
Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, or a
Ruck
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
1. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 Barbell Warm-up
X:13 Strength Talk and Prep - 7:00 Clock Counting Down
Prep:
2. Strength Work
Floor Press
1 Set of 5 (40%)
1 Set of 5 (55%) - Round 1
1 Set of 5 (65%) - Round 2
1 Set of 5 (70%) - Rounds 3
1 Set of 5 (75%) - Round 4
Timing: X:20 Start 4 x 3:30 Rounds (10 Minutes and 30 Seconds)
Scaling and At-Home Variations
Floor Press Variation
4 Hard Sets (3-4 Reps Shy of Failure)
3. Metabolic Conditioning (METCON)
7-Minute AMRAP
5 Sumo-deadlift High-pulls (115/80/40% of a 1 RM Clean)
5 Push Press
10 Toes-to-bars
Timing:
X:38 Start - 7:00 Clock Counting Down
Scaling and At-Home Variations:
5 Sumo-deadlift High-pulls (115/80/40% of a 1 RM Clean)
Equipment Substitutions:
~10 KB SDHP (70/53/Heavy)
~15 KB SDHP (53/35/Medium)
~5 Double Dumbbell Sumo-deadlift High-pulls (50s/35s/Heavy)
~10 Double Dumbbell Sumo-deadlift High-pulls (35s/25s/Medium)
~8 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (50/35/Heavy)
~10 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
~10 Ruck One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
Equipment Substitutions:
~5 Double DB/KB Push Press (50s/35s/Heavy)
~8 Double DB/KB Push Press (35s/25s/Medium)
~5 DB/KB One-arm Push Press on Each Arm (50/35/Heavy)
~8 DB/KB One-arm Push Press on Each Arm (35/25/Medium)
~8 Ruck One-arm Push Press on Each Arm
10 Toes-to-bars
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Calf Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Sots Presses (Barbell Only)
1:00 PVC Pass-throughs or Arm Circles
At-Home Substitutions:
DB/KB Sots Press Variations
Timing Information Explained:
MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.
X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.
In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.