Workout 1 - Hypertrophy Week 3 of 3
Jarred from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Page Contents:
Section 0 - Recovery Session
Section 1 - MetCon
Section 2 - Accessory Work
Section 3- Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
Section 6 - 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)
10-Minute AMRAP FIT
1 Squat Snatch (70%)
3 Squat Clean and Jerks
30 Double Unders
2. Accessory Work
3 x Hard Sets*
Back Rack Lunges (~40% of 1 RM Back Squat)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Pelvis Re-Set
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Ring Rows with Pause at Chest
3 Air Squats with Pause at Bottom
4. 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
2 Cleans + 1 Jerk (Work between 55-75%)
Timing:
X:neg03 Latest Start Finish by X:13 to Join MetCon in Class
Post-Class Accessory Work - Lower Body (Level 1)
3 Hard Sets
Frog Pumps (40% of Back Squat Max)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
5. Warm-up, WOD Prep, and Coach Timing
Timing:
X:00 General Warm-up
X:08 Specific Barbell Warm-up and T/P
X:13 WOD Talk, Prep, and Strategy - 12:00 Clock Counting Down to X:25
X:25 MetCon (Section 1) - Start 10:00 Clock Counting Down
X:35 Accessory Work (Section 2)
X:50-ish Cool-down (Section 3)
Prep: Warm-up C&Js based off of whatever weight is on the bar for your snatches
As Many Sets as Needed [3 Snatch Pulls + 3 High Hang Squat Snatches (40%)]
3 Clean and Jerks
2 Squat Snatches (50%)
2 Clean and Jerks
2 Squat Snatches (60%)
2 Clean and Jerks
1 Squat Snatch (65%)
1 Clean and Jerk
1 Squat Snatch* (70%)
1 Clean and Jerk
*Do as many snatches as need to feel prepared. Try and rest at least 3 minutes before the MetCon starts.
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.
6. Scaling and At-Home Variations
Section 1 Substitutions: MetCon
10-Minute AMRAP FIT
1 Squat Snatch (70%)
3 Squat Clean and Jerks
30 Double Unders
1 Squat Snatch (70%) and 3 Squat Clean and Jerks
Fitness Level Scaling:
~ 1 Power Snatch and 3 Power Clean and Jerks
~5 Squat Clean and Jerks (60%)
~10 Power Clean and Jerks (45%)
Equipment Substitutions:
~8 Double DB/KB Squat Clean and Jerks (50s/35s/Heavy)
~12 Double DB/KB Squat Clean and Jerks (35s/25s/Medium)
~12 DB/KB One-arm Alternating Squat Clean and Jerks (50/35/Heavy)
~18 DB/KB One-arm Alternating Squat Clean and Jerks (35/25/Medium)
~9 Ruck One-arm Squat Clean and Jerks on Each Arm
Fitness Level Scaling:
~In 2 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~15 Bounding Jumps onto very Small “Box”
~8 Bounding Box Jumps (24”/20”/Low)
~30 Jumping Jacks
Section 2 Substitutions: Accessory Work
3 x Hard Sets*
Back Rack Lunges (~40% of 1 RM Back Squat)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
*Note: If you are having to do more than 30 reps to get a hard set in, change the Lunges into Jumping Lunges
Equipment Substitutions:
~Hard Set Double DB/KB Lunges (As Heavy As Possible)
~Hard Set DB/KB Lunges (As Heavy As Possible)
~Hard Set Ruck Lunges
Section 3 Substitutions: Cool-Down
3.3
3 Rounds for Quality
3 Ring Rows with Pause at Chest
3 Air Squats with Pause at Bottom
Equipment Substitution
Ring Rows to DB/KB/Ruck Bent-over Rows