Workout 4 - Hypertrophy Week 1 of 3
Mary, Joss, and Emily from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Hypertrophy Week 1 of 3
Page Contents:
Section 0 - Recovery Session
Section 1 - Skill Work
Section 2- Cool-down
Section 3 - Accessory Athlete Bonus Work
Section 4 - Warm-up, WOD Prep, and Coach Timing
Section 5 - Scaling and At-Home Variations with Dumbbells, Kettlebells, 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. AM vs PM Competition Skills
Competition Tomorrow!
Skills, Practice, and Tips
Double Unders Practice
Clean and Jerk Tips and Technique Work
*Work with 30% of a MaxDumbbell Snatch and Dumbbell Overhead Lunge Event Practice and Skill Work
Kipping Skill Work for:
Bar Muscle-up
Butterfly Kipping C2B Pull-ups
C-Kip C2B Pull-ups
Butterfly Pull-ups
C-Kip Pull-ups
*Less than 50 Reps…Don’t rip your Hands!
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Gut Smash
2 Minutes on Each Side
2.3
3 Rounds for Quality
5 Knee Push-ups with Pause at Top and Bottom
5 Slow Arm Circles Backward + Forward from Bottom of a Squat
3. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
8 x 2-Minute Rounds
3 Power Snatches (Work between 55-75%)
Timing:
X:Neg07 Latest Start Finish by X:09 to Join Skills in Class
4. Warm-up, Prep, and Coach Timing
X:00 General Warm-up with Overhead Mobility Bias
X:08 Double Unders Skill Work Start 5:00 Clock Counting Down
X:13 Clean and Jerk Skill Work - 12:00 Clock Counting Down
X:25 Burpee Box Get-over Techniques
X:30 Get-up Techniques
X:35 Dumbbell Snatch Skill Work
X:40 Kipping Skill Work for BMUs and Pull-ups
Timing Information:
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.
5. Scaling and At-Home Variations By Section:
Double Unders Practice
Equipment Substitutions:
~Practice Bounding Jumps onto very Small “Box”
~Practice Bounding Box Jumps (24”/20”/Low)
~Practice Sets of 25 Bounding Hops trying to bound higher on each set.
Clean and Jerk Tips and Technique Work
*Work with 30% of a Max
Equipment Substitutions:
~DB/KB/Ruck Clean and Jerk Technique Work
Burpee Box Get-over Techniques
~Burpee + Box Jump-overs
~Burpee + Box Step-overs
Equipment Substitutions:
~Burpee + Chair Step-overs
Equipment Substitutions:
~Use a DB, but a KB or a Ruck will work too.
Dumbbell Snatch and Dumbbell Overhead Lunge Event Practice and Skill Work
Equipment Substitutions:
~Use a Kettlebell or a Ruck
Kipping Skill Work for:
Bar Muscle-up
Butterfly Kipping C2B Pull-ups
C-Kip C2B Pull-ups
Butterfly Pull-ups
C-Kip Pull-ups
*Less than 50 Reps…Don’t rip your Hands!
Fitness Level Scaling:
~Work up to your highest level.
Equipment Substitutions:
~The skill of the arch and snap of the kip is also seen in exercises that do not require a pull-up bar: the Sit-up, Jumping and Landing, the Box Jump, the Kipping Push-up, the Burpee, the Clean, and the Snatch.
An At-home variation of Event 2 tomorrow is burpee + DB cleans. Practice the Arch and Snap Skill in the burpee and the clean while practicing for tomorrows event.