Week 3 Oly/ Hypertrophy Phase

By now some of you may start to see a trend with the strength and hypertrophy splits of two upper body and two lower body days per week. We now will explain rep counts and Exercise selection looking back at the last two weeks and moving into this week.

For our Oly lifting we started with 3 Position snatch and 3 Position Clean week one. These are the main positions we will be focusing on throughout this 8 week cycle. From the launch position (hip), the knee, and the ground. Last week we worked on sets of 5 from the high hang (hip) position, now we will go into the knee position and do the same with sets of 5. You will find those on the lower body strength days as well. We will progressively work these positions week to week and once we get through from the hip for 5, from the knee for 5, and from the ground for 5 we will then bring it back to the hip on week 4 and start with sets of 3 with the goal in the last couple weeks to then do sets of 1 and week 8 to redo our 3 position Clean and snatch and try to PR those lifta.

As for our lower and upper body strength we will follow a similar rep loading pattern of 5,3,1 and on weeks of hypertrophy stick to sets of 10-12 reps. 5,3,1 for reps of strength has been researched time and time again to show that the anearobic state of these sets plus the load you are able to output optimized the absolute strength. The reason we add Hypertrophy in there is to help with the definition of the muscle as well as helping to aid joint and tendons recovery while gaining strength. It’s your muscles weekly Gas fill up to make sure your body isn’t running on E all the time and wearing down your engine (tendons and joints) and causing damage down the road that could lead to having to take your car to the repair shop (injury). Probably should have stated this before but I’m not a big car guru but hopefully this analogy does the trick.


For our Metconers we will have 3 very big conditioning days. Main goal is full body with an emphasis on either lower body or upper body as well. Those 3 conditioning days you are working on different AMRAPS through the class to increase your aerobic output. We will also have two shorter (for Metcon this means 20 or less) combined with Hypertrophy days for the week The reason we add Hypertrophy in there is to help with the definition of the muscle as well as helping to aid join and tendons while gaining strength. It’s your muscles weekly Gas fill up to make sure your body isn’t running on E all the time and wearing to your engine (tendons and joints) and causing damage down the road that could lead to having to take your car to the repair shop (injury).


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