Workout 5 - Hypertrophy Week 2 of 3
Taken during the COVID pandemic, sometimes you have to prioritize outdoor air flow over a mosquito. Lamia from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Page Contents:
Section 0 - Recovery Session
Section 1 - MetCon
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. Metabolic Conditioning (MetCon)
“The Lyon” - Hero WOD - Testing
5 Rounds, Each for Time
7 Squat Cleans
7 Shoulder-to-overheads (165/115/55%)
7 Burpee + Chest-to-bar Pull-ups
2-Minute Rest
22-Minute Time Cap
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Wrist Stretch
2 Minutes on Each Side
2.3
3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Bottom
3 Ring Rows with Pause at Chest
3. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
8 x 2-Minute Rounds
3 High-hang Cleans (Work between 55-80%)
Timing:
X:Neg05 Latest Start Finish by X:11 to Join MetCon (Section 1) in Class
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
1.
Bench Press
1 Set of 5 (40%)
1 Set of 5 (55%)
3 Sets of 10 (60%)
2.
3 x Hard* Super Sets
a. Double DB/KB Chest Flys
b. Barbell Bent-over Rows
c. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 1-3 Reps Shy of Failure
3.
3 x Hard* Super Sets
a. Deficit Push-ups
b. Deficit Knee Push-ups
c. Barbell Roll-outs
*Today's "Hard Sets" should be 1-3 Reps Shy of Failure
4. Warm-up, WOD Prep, and Coach Timing
Timing:
X:00 General Warm-up - 5:00 Clock Counting Down to Start WOD
X:08 Specific Barbell Warm-up
X:11 WOD Talk, Prep, and Strategy - Start 12:00 Cock Counting Down to MetCon Start
X:23 MetCon (Section 1) Start 22:00 Clock Counting Up
Prep: 4x3
3 Squat Cleans (*)
3 Shoulder-to-overheads (*)
1-1-2-3 Burpee + Chest-to-bar Pull-ups
*Round 1: (30%)
Round 2: (40%)
Round 3: (50%)
Round 4: (165/115/55%)
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.
5. Scaling and At-Home Variations
Section 1 Substitutions: MetCon
“The Lyon” - Hero WOD - Testing
5 Rounds, Each for Time
7 Squat Cleans
7 Shoulder-to-overheads (165/115/55%)
7 Burpee + Chest-to-bar Pull-ups
2-Minute Rest
7 Squat Cleans (165/115/55% of 1 RM Jerk)
Equipment Substitutions:
~12 Double DB/KB Squat Clean (50s/35s/Heavy)
~16 Double DB/KB Squat Clean (35s/25s/Medium)
~8 DB/KB One-arm Squat Cleans on Each Arm (50/35/Heavy)
~12 DB/KB One-arm Squat Cleans on Each Arm (35/25/Medium)
~12 DB/KB One-arm Squat Cleans on Each Arm
7 Shoulder-to-overheads (165/115/55%)
Equipment Substitutions:
~12 Double DB/KB Shoulder-to-overheads (50s/35s/Heavy)
~16 Double DB/KB Shoulder-to-overheads (35s/25s/Medium)
~8 DB/KB One-arm Shoulder-to-overheads on Each Arm (50/35/Heavy)
~12 DB/KB One-arm Shoulder-to-overheads on Each Arm (35/25/Medium)
~12 DB/KB One-arm Shoulder-to-overheads on Each Arm
7 Burpee + Chest-to-bar Pull-ups
Equipment Substitutions:
~7 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~10 Burpee + Double DB/KB Clean (35s/25s/Medium)
~7 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~10 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~10 Burpee + 2 Ruck Alternating One Arm Cleans
Section 2 Substitutions: Cool-down
3.3
3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Bottom
3 Ring Rows with Pause at Chest
Equipment Substitutions:
Ring Rows to Bent-over Rows