Heavy Metal CrossFit Competitor’s Blog: Thursday 5/23/2019

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.

Wave 1 of 4 (Level 3, Week 2 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’

*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

*Important: For Sn/C&J: may switch with (keep same rep scheme): Powers, Hangs (High or Knee), Blocks (@ knee), No Feet, or Pause @ Knee (and then change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)

Optional/recommended-Snatch Sotts OR Muscle Snatch (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):

90-95% of Tuesday’s RM x3 sets OR: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)

And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip)

x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)

Power Snatch:(Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)

x2rm, 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) (~30-45 min)

Snatch High Pulls (w/re-bend):(If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)

x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min)

Weightlifting Performance/Technique Option: C&J

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):

90-95% of Tuesday’s RM x3 sets OR: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)

Power Clean (& Optional Power Jerk on last rep):(Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)

(Opt. Jerk last rep) x2rm, then: drop 5-10%x2, then 10-15%23), OR: 2rm, 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) (~30 min)

Clean Pull or High Pull (w/re-bend):(If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)

x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min)

Crossfit Hyrbid Option: Snatch

TnG or Hang Power Snatch: E2MOM: x5rm, -5%x5, -5%x5, -0-5%x5, -0-5%x5 (OR: Plan B: Match or beat last week’s: x5rm, then drop 20% for 5s x5 sets EMOM )

Crossfit Hyrbid Option: Clean & Jerk

TnG Power or Hang Power Clean + Pw Jerk (Jerk every rep or at least last): E2MOM: x5rm, -5%x5, -5%x5, -0-5%x5, -0-5%x5 (OR: Plan B: Match or beat last week’s: x5rm, then drop 20% for 5s x5 sets EMOM )

Optional Jerk Warm-up/Technical Tighteners:

Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests)

Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests)

Rack Jerks:

x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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) (90s-2min rests) (~20 min)

(Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split.

Optional Jerk Work:

Jerk Drives OR Dips (w/dips pause in bottom of jerk dip for 3s)

x3, x3, x3 (~90-100%+,~ 95-105%+, ~100-110%+…may do more) (90s-2min rests) (~10 min)

Jerk Recoveries or Supports (Recoveries are from split and supports are from power jerk position):

Work to top x5, 3, 1 (if supports: hold lockouts for ~3, 5, or 10s as needed)

Optional: Jerk Leg Corrective:

Opposite Leg Overhead Split Squats w/bar+ x10x3 (OR: Alternating lunges and/overhead optional)

BTN Push Press (or Push Press or Sn Grip Push Press):

x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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)

~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/

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)

Advanced:

10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs)

HS Walk for Max distance, rest 60s

~6:30-7:30pm: Upper/Quota (***or quota after WOD/s)

Upper Strict Strength Suggestions & Considerations:

Out of Season: Sets 4 & 5-Perform high rep strict back off sets for muscular endurance (Unless strict strength is more important for current goals: then do the lower rep scheme).

In Season: Sets 4 & 5: Drop the high rep strict back off sets to prevent skill & wod fatigue (However, may perform the lower rep schemes)

During Season/Competition Weeks: Drop sets 4 & 5 and if needed just work up to 1 top set for the day of the current rep scheme. May also drop 1 upper body day and perform just 1 upper body maintenance day on Tuesday or Friday) (During CF Regionals & CF Games drop the Friday workout for the last 2 weeks).

Upper Strength (srict): ~30-45 Minutes (if stick to proper rest periods)

(~30 Minutes: If short on time, need to taper/peak, or just maintain strength-drop optional 4th & 5th sets)

(~45 Minutes +: If do all optional/bonus sets and any other auxiliary upper work)

(Note: See 1 Day per week ‘Upper Strength & Quota’ maintenance option on Friday’s)

***Add the scale as needed note by the drop sets)

*May superset push and pull exercises below (better for conditioning) (ex: Bench Press w/BB Row) or run through one at a time (better for strength) (In the later case may do all push exercise first, then all pull).

(Note: if you often sandbag an exercise wihtin a superset: don’t superset them;)

A1) Military Press (or DB Press): 5s x3-5 work sets (w/optional high rep strict work back offs)

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-2 min)

*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)

A2) Ring Pullups (Ideally w/false grip) (or Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings)): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg.)

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)

*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)

Optional: Negatives?

B1) HSPU-Kip (if can’t do 10+ stirct, do strict again and kip w/quota work): 5s x3-5 work sets (w/optional high rep strict work back offs)

*Scale as needed (in general or for back off/high rep sets: bands/blocks/cannon/kips or kips to negatives/rest ~10-15s & continue reps, etc.)

**Progress as able (with respective rep schemes): Weight-vest/MB, Deficit/ Parallettes, Free HSPU, Rings, etc

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)

*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) (scale as needed: options above)

(x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above)

Optional: Negatives? Negatives w/defecit?

B2) Chest to Ring Pullups (strict, bands fine & ideally w/false grip) (or: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)

*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)

**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)

*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) (scale as needed: options above)

(x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above)

Optional: Negatives?

C1) Ring Dips: 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.)

*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)

**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)

*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) (scale as needed: options above)

(x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above)

Optional: Negatives/Lockouts?

C2) Ring Rows (or 1 Arm DB Rows): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)

(Other options: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs)

*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)

**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.

(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)

*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) (scale as needed: options above)

(x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above)

Optional: 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):

Pull-(may alter order as needed)

CTB Pullups (Butterfly?) ~25-50+

Kipping Pullups (Butterfly?) ~25-50+

T2B (kipping) ~25-50+

(or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30)

Push-(may alter order as needed)

HSPU (kip/strict) ~20+

Ring Dips (kip/strict) ~30+

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: (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

~7:30-8:00pm+: WODs/Conditioning

WOD, Conditioning, & Skill Options:

Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)

Part B) Pick, either: 1) Skill/Goat Quota & Practice or 2) Skill/Quota Conditioning (May do more as desired)

Optional (based on current conditioning & needs): General Conditioning

Part A: Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)

WOD 1:

Weighted “JT”

(Wear 10/15lb vest)

21-15-9

HSPU

Ring Dips

Pushups

Then:

DANIEL

50 Pull-ups

400m Run

21 Thrusters (65/95#)

800m Run

21 Thrusters (65/95#)

400m Run

50 Pull-ups

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)

*Match or beat last weeks numbers:

Extended Set Cluster Series (30s):

ME Unbroken CTB, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Rest 1 min

ME Unbroken HSPU, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Rest 1 min

ME Unbroken Pullups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Rest 1 min

ME Unbroken Ring Dips, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Rest 1 min

ME Unbroken T2B, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Rest 1 min

ME Unbroken HR Pushups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)

Bonus:

5 EMOM:

~3-5 CTB & ~3-5 HSPU (w/optional 10 BW Squats)

Then:

5 EMOM:

~3-5 Pullup & ~3-5 Ring Dips (w/optional 10 BW Squats)

General Conditioning: Rowing

2 rounds: Row 1000m, rest 3 min

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.