Workout 4 - Hypertrophy Week 3 of 3

METCON, STRENGTH, & ENDURANCE

Page Contents:

Section 0 - Recovery Session
Section 1 - Skills
Section 2 - MetCon
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. Skill

10 x 1:00 Rounds for Skill*
Odd Rounds: Handstand Practice
Even Rounds: Double/Triple Under Practice

*Spend the first 30 seconds of each round practicing and the second 30 seconds of each round resting.

2. Metabolic Conditioning (MetCon)

On a 12-Minute Clock*
1-Minute of Touch & Go Cleans [0:00-1:00]
1-Minute of Jerks (115/80/35%) [1:00-2:00]
2-Minutes of T&G Cleans [2:00-4:00]
2-Minute of Jerks [4:00-6:00]
3-Minutes of T&G Cleans [6:00-9:00]
3-Minute of Jerks [9:00-12:00]

*For the First Minute of Each,
T&G Cleans: Pause at Floor, at catch, and standing up.
Jerks: Pause in Dip, at catch, and standing up.

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Bottom of the Foot Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Burpees into a full squat
3 Ring Rows with Pause at Chest

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
3 Power Snatches (Work between 55-80%)

Timing:
X:00 Latest Start Finish by X:16 to Join Skills (Section 2) in Class

5. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Barbell Specific Warm-up and Clean and Jerk Tips
X:16 Skills (Section 2) - Start Clock with 10 x 1:00 Rounds
X:26 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
X:33 MetCon (Section 3) - Start 12:00 Clock Counting Up

Prep: 3x3
3 Rounds for Warm-up
3 T&G Cleans
3 Jerks (At WOD Weight)

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: Skill

10 x 1:00 Rounds for Skill*
Odd Rounds: Handstand Practice
Even Rounds: Double/Triple Under Practice

*Spend the first 30 seconds of each round practicing and the second 30 seconds of each round resting.

Handstand Practice

Watch Foundations Video

Jump Rope Practice

Equipment Substitutions:
Bounding Box Jump Practice

Section 2 Substitutions: MetCon

*For the First Minute of Each,
T&G Cleans: Pause at Floor, at catch, and standing up.
Jerks: Pause in Dip, at catch, and standing up.

Touch & Go Cleans (115/80/35% of Jerk)

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

DB/KB/Ruck Clean Tips and Variations

Jerks (115/80/35%)

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

Jerk Tips and Variations

Section 3 Substitutions: Cool-down

3.3