Workout 3 Strength Option - Hypertrophy Week 1 of 3
Heather R at Outsiders Barbell
STRENGTH & METABOLIC CONDITIONING
Macrocycle: The Adaptive Athlete - Hypertrophy Week 1 of 3
Page Contents:
Section 0 - Recovery Session
Section 1 - Oly
Section 2 - Strength
Section 3- Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
*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.
The AM vs PM competition is this Saturday. It includes DB Get-ups and the skills learned and used in Candle Stick Rolls can be translated into DB Get-up Efficiency.
1. Olympic Lifting (Oly)
High-hang Snatch
8 Sets of 3 (55-75%)
2. Strength
Back Squat
1 Set of 3 (45%) [9:00]
1 Set of 3 (55%) [7:00]
6 Sets of 3 for Speed (65%) [5:00, 4:00, 3:00, 2:00, 1:00, 0:00]
*On a 9-Minute Clock
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Triceps Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality with a Barbell
6 Back Rack Alternating Lunges
6 Strict Press with Pause
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)*
*Change the order and snatch first pre-class, and clean and jerk while the class is snatching.
8 x 2-Minute Rounds
2 Cleans + 1 Jerk (55-75%)
Timing:
X:neg09 Latest Start Finish by X:07 to Join Strength in Class
Post-Class Accessory Work - Lower Body (Level 2)
5 Rounds
2 Snatch Pulls (90%)
1-Minute Rest
5. Warm-up, WOD Prep, and Coach Timing
Timing:
X:00 General Warm-up
X:07 Specific Barbell Warm-up
X:10 Oly Talk and Prep - 7:00 Clock Counting Down to X:17
X:17 Oly (Section 2) - Start Clock with 8 x 1:45 Rounds (14 Minutes) Ending at X:31
X:36 Strength (Section 3) Start 9:00 Clock Counting Down
Prep:
Start around 40% of a max.
Perform as many sets of 3 as required at 40% to feel warm.
Work to 55%, the Oly Sections starting weight.
Try and leave yourself at least 2 minutes between your last warm-up set and your first working set.
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.