STRENGTH & METABOLIC CONDITIONING

Macrocycle: The Adaptive Athlete - Transition Week 2

*Thursdays are an At-Home Recovery Day, so if you are following along at home do the Recovery and the Cool-down Sections today.

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:07 Specific Barbell Warm-up

2. Touch and Go Barbell Skills

The Testing workout today, Gwen, is a great test of fitness and barbell skills. Improvement on any one of the below skills can be a big difference maker in efficiency and the amount of weight your able to load your body with. Use a lot of warm-up time today to work on layering skills as you work up to your workout weight. Sets of 3 work great for skill practice and warm-up.

Timing:
X:10 Start - 19:00 Clock Counting Down to WOD Start

3. Strength and Metabolic Conditioning

"Gwen" - TESTING
15-12-9 Unbroken Reps for Load
Touch and Go Clean and Jerk*

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Timing:
X:29 Start - Set Clock for 3 x 7:00 Rounds
*The 7-Minute rounds should provide at least 5 minutes of rest between sets.

4. Cool-down

4.1

3 Minutes of Slow Cardio

4.2

Banded Wrist Distraction or Forearm Smash
2 Minutes on Each Side

4.3

3 Rounds for Quality with a Barbell
6 Back Rack Alternating Lunges
6 Strict Press

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.

Workout 3 Strength Option - Transition Week 2