| Heavy Metal CrossFit Competitor’s Blog: Friday 10/25/2019 |
| Recovery day: |
| 1) Stretch/mobilize everything (full lower body circuit, happy shoulders, etc). |
| 2) Optional: SHORT to MEDIUM duration/steady state type work (row, bike, swim, run/walk, etc). Keep intensity low and don’t overly tax system. |
| Wave 4 of 4: Intensification 2: ‘321…Peak’ (Level 3) |
| Optional: 1 Day per week upper maintenance day |
| 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 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) Bench Press: 2s 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)) |
| (x3 @ ~50% (of 4RM)) |
| (x3 @ ~75% (of 4RM)) |
| (x3 @ ~90% (of 4RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f) |
| A2) Barbell Rows 2s 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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| B1) HSPU-Strict: 2s 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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f) |
| Optional: Negatives? Negatives w/defecit? |
| B2) Pullups (bar/strict) (ideally w/false grip): 2s 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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f) |
| Optional: Negatives? |
| C1) Bar Dips (*may do ring dips both days if needed): 2s 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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| Optional: Negatives/Lockouts? |
| C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 2s 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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f) |
| Optional: Negatives? |
