Heavy Metal CrossFit Competitor’s Blog: Tuesday 1/6/15

by | Jan 6, 2015 | Heavy Metal Crossfit Competitors Workouts | 0 comments

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Heavy Metal CrossFit Competitor’s Blog: Tuesday 1/6/15

Wave 4B-Week 3 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))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
A2) Barbell Rows: (3/4 tempo)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x10  w/u (bar))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
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))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
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))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
C1) Bar Dips: (3/4 tempo)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x10  w/u (bar))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
C2) Pullups (bar) (to chin): (normal tempo & regular grip)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x10  w/u (bar))
(x5-10 @ ~50% (of 7RM))
(x5-10 @ ~75% (of 7RM))
x7 RM
x7 RM (-1-2 reps is ok)
x7 RM  (-1-3 reps is ok)
x14-F (@80% of 7 RM)
x21-F (@65% of 7RM)
 
HS/HS Walk Skill Work (~10-15min)(May save for PM if needed.)
(see below for details)
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.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).
*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)
Level 1, 2, and 3: (match or beat last week/past numbers)
  1. A) SnatchSotts: 10s *3 x3 work sets (10 min)
  2. B) Snatch-Pick one based on needs (30 min): 1) Technical/recovery:
  3. Hang Snatch (@knee or mid-thigh): to top 3,2,1
  4. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, recovery.
  5. Pw Snatch to Snatch Balance: 2&2 x5 sets @70-80% w/90s rest or to top 1 & 1
  6. Purpose: Keeping tall torso/chest up on pull/receive, fast foot work, speed on finish & receive, positional corrections if power snatch is better than full, recovery.
  7. 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+
  8. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.
2) Speed/Consistency/Recovery: Pw Sn-to top 3,2,1
3) Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses)
  1. C) C&J-Pick one based on needs (15-20 min):
1) Technical/recovery:
  1. C&J w/P@K (optional jerk w/pause in dip &/or split): 3+1 (~70-75%+), 2+1 (~75-80%+), 1+1 (~80-85%+).
  2. Purpose: strengthen 1st to 2nd pull transition, smoother/patient 1st pull, recovery (Jerk: smooth dip, reinforce vertical chest, develop/secure/reinforce proper split).
  3. 3pp, 2pp, 0p Clean: x5 sets at 50-60%+
  4. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.
2)  Speed/Consistency/Recovery: Pw C& Pw J to top 3&1, 2&1, 1&1
3) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER.)
  1. D) Optional (not if jerk is limiting C&J): Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min)
  2. E) Optional (not if jerk is limiting C&J): 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
~7:30-7:45pm
WOD 1:  (5 min+)
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55/75)
 
WOD 2:  (15 min+)
Note: may edit any exercises for individual needs
21-15-9
HSPU
CTB
Pw Sn (65/95)
Rest 2 min
21-15-9
Ring Dip
Wall Ball
Pullup
DL (135/185)
~7:45-8:00pm
WOD 3/Cond: (15 min+)
Either WOD from above &/or:
Note: may edit any exercises for individual needs
3 on 1 off for each part, 3 parts: (optional Max DU each rest round)
Pw Snatch 1 (65/95…optional 95/135)
Burpee Over Bar 1
Add one rep every round…
Pw Clean (or: GTOH or Hang Pw Cl)(95/135)
Burpee Over Bar 1
Add one rep every round…
STOH 1 (95/135)
Burpee Over Bar 1
OR:
Ropes & Ladders
2 x5 Meter Shuttle Sprint
15ft Rope Climb
2 x10 Meter Shuttle Sprint
15ft Rope Climb
2 x15 Meter Shuttle Sprint
15ft Rope Climb
20 Meter Shuttle Sprint
(chest touches floor on every turn around on shuttle)
Heavy Handstand Walk
50ft HSW
15 PC 135/205
50 ft HSW
30 T2B
15 OHS 135/205

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