| Heavy Metal CrossFit Competitor’s Blog: Tuesday |
| Wave 4B-Week 1 of 3 |
| 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. |
| AM Workout (or move to Friday or: 1 upper maintenance day on Friday) |
| Upper Strength: (30-45+ min)(rest as little as possible between exercises, and no more than 60s between each superset-use stop watch) |
| A1) Bench Press: |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| A2) Barbell Rows: (3/4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| B1) HSPU-Strict: *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 |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| B2) CTB Pullups (bar)-(3/4 tempo & false grip): 3s x3-5 work sets |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| C1) Bar Dips: (3/4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| C2) Pullups (bar) (to chin): (normal tempo & regular grip) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| HS/HS Walk Skill Work (~10-15min)(May save for PM if needed.) |
| (see below for details) |
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| PM Workout |
| 6:00-7:00pm |
| Oly Work: (45-60 min) |
| (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! |
| Plan A: ‘I feel good, let’s do it!’ |
| Follow listed workout as stated. |
| Or: |
| Plan B: ‘I’m wrecked, what should I do?’ |
| ‘Technical Tighteners’: technical tightening and active recovery-should feel great; tighten positions, technique, and no pain. No weight, just bar and tech plates. |
| ( note: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 1) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 2) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split) |
| (Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done) |
| Plan A: (match or beat last week/past numbers) |
| A) Snatch Sotts: 2s*3 x3 (10 min) |
| B) Snatch-Pick one based on needs (30 min): |
| 1) Consistency/Specific Conditioning: Sn x3,2,1 (all at 90%+ of Monday with NO misses) |
| 2) Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1 |
| C) C&J-Pick one based on needs (15-20 min): |
| 1) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 80-90% of Monday, NO HEAVIER.) |
| 2) Speed/Consistency/Recovery: Pw C&J 3&1, 2&1, 1&1 |
| D) Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min) |
| E) Jerk Supports/Recoveries: Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min) |
| *Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg). |
| ~7:00-7:30pm |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet |
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| ~7:30-7:45pm |
| WOD 1: (5 min+) |
| 3 Pw Snatch every 15s for 3 min (12 rounds) (95/135) |
| (if losing may take one rep off) |
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| WOD 2: (15 min+) |
| Note: may edit any exercises for individual needs |
| For time: |
| 100 Double-unders |
| 50 Handstand push-ups |
| 40 Toes-to-bar |
| 30 Shoulder to overhead with axle (160 / 100 lbs) |
| 90 foot Walking lunge with axle in front rack (160 / 100 lbs) |
| Time cap: 15 minutes |
| Regional-Men: |
| #1: 9:29 Kyle Kasperbauer |
| #20: 13:53 Cory Buerck |
| Regional-Women: |
| #1: 10:11 Megan John |
| #20: 14:46 Kristen Rosenau |
| ~7:45-8:00pm |
| WOD 3/Cond: (15 min+) |
| Either WOD from above &/or: |
| Note: may edit any exercises for individual needs |
| “Jack” |
| 20 min amrap |
| 10 Push Press (115#) |
| 10 Kettlebell Swings (55#) |
| 10 Box Jumps (24″) |
| ~8:00-8:15+pm |
| Kip: ‘quota type’-complete reps below: as fast as possible w/best quality (10 min cap) |
| *Note: if can’t perform a version/progression redistribute reps into current abilities/regressions (AND: reverse order). |
| **Note: may opt. out of quota work with: 30MU of choice FBT or 7 Rope Climbs of choices |
| Advanced:(optional: add 5-15+lb vest or MB for all or half the reps) |
| CTB Butterfly: 20 |
| Butterfly: 30 |
| CTB Regular Kip: 20 |
| Regular Kip: 30 |
| Optional: Ring MU Negatives: ~5-10 (1 rep every 30s) |
| Optional: Rope climb x3-5 (legless) |
| (for ‘push work’ may save for after HS work If needed). |
| HSPU: 20 |
| Ring Dips: 30 |
| HR Pushups: 30 |
| Endurance bonus (optional): Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets |
| *If problem is 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. |
| ~8:15-8:30+pm (*ONLY if not done in AM) |
| HS/HS Walk Skill Work (~10-15min)(*ONLY if not done in AM) |
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) |
| 2) Accumulate: 3-5 min in HS. |
