Workout 2 - Hypertrophy Week 3 of 3

METCON, STRENGTH, & ENDURANCE

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.

1. Metabolic Conditioning (MetCon)

FIT
10 Bar Muscle-ups
25 Push Presses (95/65/35%)
50 Burpees
25 Push Presses
10 Bar Muscle-ups

12-Minute Time Cap

2. Accessory Work

2 Hard* Super Sets
a. Strict Ring Dips
b. Horizontal Ring Rows
c. Laying Leg Raises

*Today's "Hard Sets" should be 1-2 Reps Shy of Failure

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Upper Glute Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Power Cleans (Barbell Only)
3 Thrusters with Pause Overhead (Barbell Only)

4. 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
1 Power Clean + 2 Jerks (Work between 55-75%)

Timing:
X:00 Latest Start Finish by X:16 to Join Strength in Class

Post-Class Accessory Work - Upper Body (Level 1)

Add 1 Extra Super Set to the Class Accessory Work from Section 3.

5. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Barbell Specific Warm-up and T/P
X:16 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
X:23 MetCon (Section 1) - 12:00 Clock Counting Up
X:35 Accessory Work (Section 2)
X:50-ish Cool-down (Section 3)

Prep:
3 Rounds for Warm-up
Bar Muscle-ups*
3 Push Presses (Pause Overhead on Rounds 1 and 2)
3 Burpees

*Round 1: 1 BMU, R2: 2 BMU, R3: 3 BMU

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

FIT
10 Bar Muscle-ups
25 Push Presses (95/65/35%)
50 Burpees
25 Push Presses
10 Bar Muscle-ups

10 Bar Muscle-ups

Fitness Level Scaling:
~10 Burpee C2B Pull-ups to Bupee Pull-ups to Burpee Jumping Pull-ups
Equipment Substitutions:
~10 Burpee + Double DB/KB Clean (50s/35s/Heavy)
~15 Burpee + Double DB/KB Clean (35s/25s/Medium)
~10 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~15 Burpee + 2 DB/KB Alternating One Arm Cleans (35/25/Medium)
~15 Burpee + 2 Ruck Alternating One Arm Cleans

BMU Tips and Variations

25 Push Presses (95/65/35%)

Equipment Substitutions:
~15 Double DB/KB Push Presses (35s/25s/Medium)
~10 Double DB/KB Push Presses (50s/35s/Heavy)
~10 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~15 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~15 Ruck One-arm Push Presses on Each Arm

PP Tips and Variations

Section 2 Substitutions: Accessory Work

2 Hard* Super Sets
a. Strict Ring Dips
b. Horizontal Ring Rows
c. Laying Leg Raises

*Today's "Hard Sets" should be 1-2 Reps Shy of Failure

Strict Ring Dips

Fitness Level Substitutions: ~Strict Ring Dips to Banded Ring Dips or Ring Dips on Box to Knee Push-ups
Equipment Substitutions: ~Deficit Knee Push-ups

Horizontal Ring Rows

Equipment Substitutions: ~Double DB/KB Bicep Curls (As Heavy As Possible)
~DB/KB One-arm Bicep Curls on Each Arm (As Heavy As Possible)
~Ruck One-arm Bicep Curls on Each Arm

Section 3 Substitutions: Cool-down

3.3