| Heavy Metal CrossFit Competitor’s Blog: Thursday |
| Wave 4B-Week 1 of 3 |
| Note: |
| 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 Sunday 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) Military Press (or DB 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) Chest to Ring Pullups: (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-Kips: *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) Ring Pullups (to chin): (w/regular tempo & normal 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) |
| C1) Ring Dips: (w/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) Ring Rows (or DB Rows): (w/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) |
| 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: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo). |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 1) Snatch: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 2) Clean: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep) |
| (Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done) |
| A) Clean Sotts (jerk grip) x321*3 |
| B) Snatch-Pick one based on needs (30 min): |
| a. Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses) |
| b. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1 |
| C) C&J-Pick one based on needs (15-20 min): |
| a. Speed/Consistency: Pw C&J 3&1, 2&1, 1&1 |
| b. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more). |
| D) Rack Jerks (if didn’t do yesterday): Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good). Then: then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. |
| E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday) |
| *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). |
| F) Push Press: 2s x3 (or x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (~10-15 min) |
| ~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: (15 min+) |
| Note: may edit any exercises for individual needs |
| “Grisahell” |
| 30 GTOH (95/135) |
| 30 Snatch (95/135) |
| (last high rep snatches for the week;) |
| ~7:45-8:00pm |
| WOD 3/Cond: (15 min+) |
| Either WOD from above &/or: |
| Note: may edit any exercises for individual needs |
| “Bergeron Beep Test” |
| EMOTM for as long as possible: |
| 7 Thrusters (55/75) |
| 7 Pullups |
| 7 Burpees |
| (note: if less than 10 rounds drop to reps of 5, then may drop to 3s to complete at least 15 rounds) |
| (Spealler: 17 rounds & 16 reps) |
| ~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 |
| Optional Strict: (may perform after kip work and superset push and pull sets) |
| A1) HSPU: ~10-20+ |
| A2) Pullups: ~10-20+ |
| B1) Ring Rows: ~20+ |
| B2) Ring Dips: ~20+ |
| (or simply: 1-3 sets AMRAP each) |
| 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) |
| HS Skill Work (10 min) |
| Beginner to Intermediate: |
| 1) Hand raises: Accumulate 50+ reps |
| 2) HS Walk Practice- |
| 1. a) ‘Walk too wall’: |
| 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) |
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| Advanced: |
| HS Walk to wall from ~50-100ft, once at wall perform hand raises or HS for 30+s (3 rounds, rest 2 min after each) |
