Workout 2 - Peak Week 4 of 4
Joss from Outsiders Barbell
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Peak Week 4 of 4
*Class workouts are also modified below into At-Home workouts in case you only have a
Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, 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. Warm-up and WOD Prep
FAST START TODAY!
Timing:
X:00 Strength Talk, WOD Talk, Prep, and Strategy - 23:00 Clock Counting Down to Warm-up and Finish Strict Presses
Prep:
As you’re warming up for strict presses and in between sets, perform some sets of 3 cleans and barbell roll-outs to prep for the WOD later.
2. Strength Work
Strict Press
1 Set of 3 (60%) - Round 1 (15:00)
1 Set of 3 (70%) - Round 2 (12:30)
1 Set of 3 (75%) - Round 3 (10:00)
1 Set of 3 (80%) - Round 4 (7:00),
1 Sets of 3 (85%) - Round 5 (3:30)
1 Sets of 3 (90%) - Round 6 (0:00)
Timing: X:08 Start 15:00 Clock Counting Down to X:23
Scaling and At-Home Variations
DB/KB Strict Press Variation (As Heavy As Possible)
3 Hard Sets (0-1 Reps Shy of Failure)
3. Metabolic Conditioning (METCON)
2 Rounds For Intensity and Technique (FIT)
30 Burpees
25 Box Jumps (24"/20"/Low)
20 Cleans (Same weight as floor press)
15 Floor Presses (50% of Bench Press)
10 Barbell Roll-outs
Timing: 20-Minute Cap
X:30 Start - 20:00 Clock Counting Up
Scaling and At-Home Variations:
25 Box Jumps (24"/20"/Low)
Equipment Substitution:
~50 Bounding Jumps to Very Low Box
~25 Jump + Lunge
20 Cleans (50% of Bench Press)
Equipment Substitutions:
~20 Double DB/KB Clean (50s/35s/Heavy)
~30 Double DB/KB Clean (35s/25s/Medium)
~15 DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Cleans on Each Arm (35/25/Medium)
~20 Ruck One-arm Cleans on Each Arm
15 Floor Presses (50% of Bench Press)
Equipment Substitutions:
~15 Double DB/KB Floor Presses (50s/35s/Heavy)
~20 Double DB/KBFloor Presses (35s/25s/Medium)
~15 DB/KB One-arm Floor Presses on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Floor Presses on Each Arm (35/25/Medium)
~20 Ruck One-arm Floor Presses on Each Arm
Fitness Level Scaling:
~Barbell Roll-outs to Farthest Controllable Position
Equipment Substitutions:
~Strict Toes-to-bars
~15 Laying Leg Raises
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Rear Shoulder Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Ring Rows with Pause at Chest
3 Alternating Lunges
At-Home Variations
Ring Rows to DB/KB/Ruck Bent-over Rows
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
Power Clean + Jerk
8 Sets of 1 (65%-80%)
Timing:
X:neg11 Latest Start: Clock with 8 x 2:00 Rounds
Finish by X:05 to Join Strength in Class
Post-Class Accessory Work - Upper Body (Level 1)
3 Hard Super Sets
a. Bench Press (60%)
b. Barbell Bent-over Rows
c. Laying Weighted Leg Raises
*Today's "Hard Sets" should be 0-1 Reps Shy of Failure
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.