| Heavy Metal CrossFit Competitor’s Blog: Monday 7/25/2016 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. |
| Wave 4 of 4: Intensification 2: ‘321…Peak’ (Level 3) |
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) |
| *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 |
| Weightlifting Performance/Technique Option: Snatch & C&J |
| Snatch: |
| To top x3, x2, x1 x7-10 sets/singles USING THE GUIDELINES BELOW (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) |
| Singles Game: Once approaching or at top x1 (~85-95%): Go for ‘Plan A’ but have ‘Plan B’ ready to go in case you need it (Yes, there is even plan C if necessary). Either way, YOU WIN (if you do the work). |
| After ramping up to top x1 (and respecting the 3 miss rule and expected % guidelines for the week): Work plan A, B, or C based on top % achieved based on ‘current’ 100%. |
| Plan A-(If hit 95%+):Wave 1: x1 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=7 reps) (60s rests) |
| Plan B-(If hit 90-94%):Wave 1: x111 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=9 reps) (Note: If miss 2nd rep on Wave 1 and don’t have a good shot at rep 3, may move onto plan C based on top make). (60s rests) |
| Plan C-(If hit 85-89%):(Wave 1: x1 at top, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111, Wave 4: Drop 5-7.5% more x111 =10 Reps) (60s rests) |
| (Back off set rule: if miss any reps add another set at same or less weight. Likewise, only successful attempts count) (The Double Jeopardy Rule: On ANY of the back off waves if decide to go back UP in weight (which you may as the reps should start to feel better) and MISS, the penalty is: 2 extra reps within 10% of last successful lift ADDED to the back waves. |
| (3 Miss Rule: At any top weight attempt no more than 3 attempts unless coach grants permission) |
| Clean & Jerk: (Jerk last rep) |
| To top x3, x2, x1 x7-10sets/singles USING THE GUIDELINES BELOW (w/*60-90s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) |
| Singles Game: Once approaching or at top x1 (~85-95%): Go for ‘Plan A’ but have ‘Plan B’ ready to go in case you need it (Yes, there is even plan C if necessary). Either way, YOU WIN (if you do the work). |
| After ramping up to top x1 (and respecting the 3 miss rule and expected % guidelines for the week): Work plan A, B, or C based on top % achieved based on ‘current’ 100%. |
| Plan A-(If hit 95%+):Wave 1: x1 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=7 reps) (60-90s rests) |
| Plan B-(If hit 90-94%):Wave 1: x111 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=9 reps) (Note: If miss 2nd rep on Wave 1 and don’t have a good shot at rep 3, may move onto plan C based on top make). (60-90s rests) |
| Plan C-(If hit 85-89%):(Wave 1: x1 at top, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111, Wave 4: Drop 5-7.5% more x111 =10 Reps) (60-90s rests) |
| (Back off set rule: if miss any reps add another set at same or less weight. Likewise, only successful attempts count) (The Double Jeopardy Rule: On ANY of the back off waves if decide to go back UP in weight (which you may as the reps should start to feel better) and MISS, the penalty is: 2 extra reps within 10% of last successful lift ADDED to the back waves. |
| (3 Miss Rule: At any top weight attempt no more than 3 attempts unless coach grants permission) |
| Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Clean Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Snatch (321,2345): |
| To top x3, x2, x1, (*Push for top lifts or ~95-98%+ of Sat.) then: drop 5-7.5% x2 reps, drop: 5-7.5% x3 reps, drop: 5-7.5% x4 reps, drop: 5-7.5% x5 reps |
| Crossfit Hyrbid Option: Clean & Jerk |
| Clean & Jerk (321,2345): |
| To top x3, x2, x1… (Jerk last rep) (Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) (Note: Competition Week-work to 1st or 2nd attempt) |
| Front Squat: |
| 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) |
| Back Squat: |
| x2rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) |
| Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat): |
| To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (or switch for Sn. Balances to top x3,x2,x1) |
| Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM): |
| x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*note: may switch 2s for 4s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 2s) |
| Low Back-Hypers &/or Reverse Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): |
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) |
| WOD, Conditioning, & Skill Options: |
| Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) |
| Pick, either: 1) Skill/Goat Quota & Practice or 2) Skill/Quota Conditioning (May do more as desired) |
| Optional (based on current conditioning & needs): E) General Conditioning |
| WOD: |
| Part 1: 8 min Cap |
| 21-15-9 |
| Power Clean (105/155) |
| GHD Sit-up (>T2B) |
| Part 2: Then, right into: (8 min cap) |
| 21-15-9 Front Rack Lunge (75/105, 105/155) |
| 50 DU (each round) (>100 SU) |
| Barbell Speed/Conditioning: 30 reps cycled as FAST as possible. Pick best weight for you but If too heavy go lighter. Goal is: unbroken as possible and speed. But, at weights you will see in open/competitions for high reps. |
| *Rest 3-5 min between each exercise. |
| **OPTIONAL**: Penalty exercise: for every time bar rests-your choice of 5: burpee over bar/CTB/T2B/Pullup/HSPU or 3 MU, etc. (Recommend adding this in week 2 or 3) |
| 1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) x30 Reps AFAP OR: Pw Cln (or GTOH or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+): x30 Reps AFAP |
| 2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135): x30 Reps AFAP OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135): x30 Reps AFAP |
| 3) STOH (w: 65, 80, 95)(m: 95, 115, 135) x30 Reps AFAP OR: DL (w: 95, 115, 135+)(m: 135, 185, 225+): x30 Reps AFAP |
| 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) |
| FBT |
| 100 DU |
| 50 Burpees |
| Row 500m (or assault bike/ski-erg) |
| 100 DU |
| 50 Burpees |
| Row 500m (or assault bike/ski-erg) |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| (Sprint Intervals: 15-18 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) |
| Then, optional: 6 Rounds: Sprint 15s, Recovery pace 15s (3 min) |
| Core Quota:(~5-10 min) |
| T2B/KTE/HLR: Strict x15+ with 3 sec pause at top and 3 sec pause at 90 degrees. Then, Kip reps w/BW x25+ (or, T2B/KTE/HLR x50-100). |
| Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| Skill/Cond./Goat Work: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY) |
| *Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD. |
| **High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc. |
