| Heavy Metal CrossFit Competitor’s Blog: Tuesday 1/26/16 | ||||
| Note: | ||||
| May split day into 2 sessions if possible: | ||||
| 1) AM: Upper Strength, Gymnastics Skills (HS, HS Walks, and optional: MU, Pullup Quota), optional conditioning/WOD, &/or other quota work. Daily stretch/mobility. | ||||
| 2) PM: Oly lifts & Auxiliary ,Gymnastics Skills (MU, HS, & Pullups, etc), WOD 1 (Sprint/Heavy), WOD 2 (Conditioning type), Quota & Skill Work: Pullups, and optional HS, HS Walks, etc. | ||||
| ~5-6pm: Weightlifting | ||||
| Wave 3 of 4 (Level 3, Week 2 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ | ||||
| *Goal each week/wave: match or beat last week/past numbers | ||||
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only) | ||||
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! | ||||
| Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs | ||||
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) | ||||
| Optional/recommended-Snatch Sotts (If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep) | ||||
| Weightlifting Performance/Technique Option: Snatch | ||||
| Snatch: Either-Plan A: Snatch x321, OR: Plan B: Pw Snatch + Snatch, OR: Plan C: Pause @ Knee Snatch + Snatch | ||||
| Snatch x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30-45 min) | ||||
| (OR: Option B: Power Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) | ||||
| Snatch Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| Clean Pulls (and/or wave 2/back-off options): | ||||
| Crossfit Hyrbid Option: Snatch | ||||
| TnG Pw Sn: Work to top x3rm, then drop 7.5% x6, then drop 15% x9-f | ||||
| To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | ||||
| (OR: to 4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) (If go with this option may also do after Back Squats) | ||||
| Optional/recommended-Jerk/Clean Grip Sotts Press (Optional: Jerk Sotts TO Split Press)(If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep) | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)(or switch for Sn. Balances x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP or x3RM, -5%x3, -10%x3) | ||||
| Weightlifting Performance/Technique Option: Clean & Jerk | ||||
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Plan B: Pw Clean + Clean, OR: Plan C: Pause @ Knee Clean + Clean (Opt. Jerk last rep) | ||||
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30 min) | ||||
| (OR: Option B: Power Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) | ||||
| Clean Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| Crossfit Hyrbid Option: Clean & Jerk | ||||
| TnG Pw Cl + Pw Jerk: Work to top x3rm, then drop 7.5% x6, then drop 15% x9-f | ||||
| Power Jerks (or Split Jerks out of squat racks/no blocks) | ||||
| x3, x2, x1, then optional: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~20 min) | ||||
| BTN Push Press or Sn Grip Push Press: | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| ~6-6:30pm: Muscle Ups & HS Skill | ||||
| MU Skill Work: | ||||
| *note: perform warm-up sets FIRST! | ||||
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ | ||||
| 9 min EMOM (perform all of one exercise before moving on) | ||||
| ~7:20-7:30pm | ||||
| HS Walk Skill Work: | ||||
| HS Walk Practice- | ||||
| Beginner/Intermiedate: | ||||
| ‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs) | ||||
| Start at 2 feet away: take 3 consecutive attempts to walk to wall. When complete 3 successful in a row MAY back up 1-2 more feet (continue same approach: at new distance, once complete 3 successful MAY back up 1-2 feet further) | ||||
| (*Also for WOD if aiming to optimize daily recovery from typical WODs) | ||||
| Advanced: | ||||
| 10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs) | ||||
| HS Walk for Max distance, rest 60s | ||||
| 50 Bradford Thrusters (alternate front and back thrusters=each time locking out oh =1 rep) (65/95) (goal: only rest bar after every 10 reps if needed) | ||||
| ~6:30-7:30pm: Upper/Quota (***or quota after WOD/s) | ||||
| Upper Strength: | ||||
| *may superset push and pull exercises below(better for conditioning) (ex: A-Bench Press w/ D-BB Row) or run through one at a time (beter for strength). | ||||
| A) Bench Press: 5s x3-5 work sets (w/optional high rep strict work back offs) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x10 w/u (bar)) | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ | ||||
| B) HSPU-Strict: 5s x3-5 work sets (w/optional high rep strict work back offs) *HSPU Scales (progress/regress): *bands/blocks/cannon>deficit>parallettes>ring HSPU>free>weighted (Kips to negatives plan B only) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Negatives? Negatives w/defecit? | ||||
| C) Bar Dips (*may do ring dips both days if needed): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Negatives? | ||||
| D) Barbell Rows 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| E) Strict Bar MU (baned>bw>weighted, etc) or High Pullups (bar/strict) (w/fingerless false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 10s hold at top & controlled neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Negatives? | ||||
| F) Chest to Bar Pullups(strict) (w/fingerless/fingertip/false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Negatives? Negatives w/defecit? | ||||
| E) Pullups (bar/strict) (w/false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| Reps/Work: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) | ||||
| Negatives? | ||||
| Quota/Skill Work (***or quota after WOD/s): | ||||
| *If problem is skill/technique/strength/power/speed do less reps per set | ||||
| **If problem is endurance or speed endurance do more reps per set and less sets | ||||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | ||||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | ||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | ||||
| Kip Quota (***or quota after WOD/s): | ||||
| Pulling Kips-(may alter order as needed) | ||||
| 1) CTB Pullups (Butterfly?) ~25-50+ | ||||
| 2) Kipping Pullups (Butterfly?) ~25-50+ | ||||
| 3) T2B (kipping) ~25-50+ | ||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | ||||
| Pushing Kips & Push Quota-(may alter order as needed) | ||||
| 1) HSPU (kip) ~20+ | ||||
| 2) Ring Dips (kip) ~30+ | ||||
| 3) HR Pushups (HR/TnG) ~30+ | ||||
| Hand Stand Walk/Handstand: Quota/Capacity | ||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | ||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | ||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | ||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | ||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | ||||
| (for ‘push work’ may save for after HS work If needed). | ||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | ||||
| (note: could divide up strict on Tuesday and Kip on Thursday) | ||||
| A1) HSPU: ~10-20+ | ||||
| A2) Pullups: ~10-20+ | ||||
| B1) Ring Rows: ~20+ | ||||
| B2) Ring Dips: ~20+ | ||||
| (HR Pushups if not performed above ~30+) | ||||
| (or simply: 1-3 sets AMRAP each) | ||||
| Endurance bonus (optional): | ||||
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets | ||||
| Hand Stand Walk/Handstand: Quota/Capacity | ||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | ||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | ||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | ||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | ||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | ||||
| (for ‘push work’ may save for after HS work If needed). | ||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | ||||
| (note: could divide up strict on Tuesday and Kip on Thursday) | ||||
| A1) HSPU: ~10-20+ | ||||
| A2) Pullups: ~10-20+ | ||||
| B1) Ring Rows: ~20+ | ||||
| B2) Ring Dips: ~20+ | ||||
| (HR Pushups if not performed above ~30+) | ||||
| (or simply: 1-3 sets AMRAP each) | ||||
| Endurance bonus (optional): | ||||
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets | ||||
| ~7:30-8:00pm+: WODs/Conditioning | ||||
| WODs | ||||
| WOD/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs): | ||||
| (*May adjust/scale/switch exercises as needed) | ||||
| 2014 Games Open WOD 14.5 | ||||
| 21-18-15-12-9-6-3 | ||||
| Thruster (95) | ||||
| Burpees | ||||
| World Wide -Men: | ||||
| #1:#1 7:49 Josh Bridges | ||||
| #52: 9:24 Lacee Kovacs | ||||
| Regional-Men: | ||||
| #1: 8:42 Charlie Donohue | ||||
| #20: 10:03 Brian Llewellyn | ||||
| World Wide -Women: | ||||
| #1: Samantha Briggs 8:31 | ||||
| #50: 9:44 kara paslay | ||||
| Regional-Women: | ||||
| #1: 8:51 Kelley Jackson | ||||
| #20: 10:37 Melissa Dinsmore | ||||
| Optional: ‘Out of Season’ Quota Conditioning | ||||
| (*May use this for your quota work if skills are sharp. If need more quota work/skill practice after, go for it) | ||||
| (*Also for WOD if aiming to optimize daily recovery from typical WODs) | ||||
| (*May adjust/scale/switch exercises as needed) | ||||
| Round 1: | ||||
| 10>2 (-2) (30 Reps): CTB | ||||
| 10>2 (-2) (30 Reps): HSPU | ||||
| 10>2 (-2) (30 Reps): PW Snatch (65/95)/OH Squat (65/95)/GTOH 65/95), Thruster (65/95)Pistol/Box Jump/DU x20 every round, Swings x20 every round | ||||
| Rest 3-5 min, then: | ||||
| Round 2: | ||||
| 10>2 (-2) (30 Reps): Pullups | ||||
| 10>2 (-2) (30 Reps): Dips | ||||
| 10>2 (-2) (30 Reps): Anything not from round 1: PW Snatch (65/95)/OH Squat (65/95)/GTOH 65/95), Thruster (65/95)Pistol/Box Jump/DU x20 every round, Swings x20 every round | ||||
| Conditioning: Rowing | ||||
| Max Effort Row & Recovery Series: 18 Min | ||||
| 6 Rounds: Sprint 15s, Recovery pace 15s (3 min) | ||||
| 6 Rounds: Sprint 30s, Recovery pace 30s (6 min) | ||||
| 3 Rounds: Sprint 1 min, Recovery pace 1 min (6 min) | ||||
| 6 Rounds: Sprint 15s, Recovery pace 15s (3 min) | ||||
