Heavy Metal CrossFit Competitor’s Blog: Friday 1/1/16

Heavy Metal CrossFit Competitor’s Blog: Friday 1/1/16

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.

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 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 3)

*May move Saturday lifts OR Squats to today if needed for time/energy, etc. BUT, be sure not to over do Thursday.

Optional/recommended-Snatch Sotts (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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)

Snatch: Either, Plan A: Hang at Knee Snatch, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed)

*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts)

(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)

First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor

Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor

Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically)

Snatch Pulls: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls (*May do High Pull or Regular Pull)

x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)

(*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls)

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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)

Clean: Either, Plan A: Hang at Knee Clean, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+ Optional Power Jerk on last rep) (Full lifts preferred but may do powers if needed)

*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts)

(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)

First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor

Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor

Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically)

Clean Pulls: 3 Part Top Down Hang Series Pulls OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls

x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)

(*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls)

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)

(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.

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)

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

Push Press (or BTN 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)

Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/

‘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)

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

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

*may superset push and pull exercises below(better for conditioning) (ex: A-Bench Press w/ D-BB Row) or run through one at a time (beter for strength).

A) Military Press (or DB Press): 5s x3-5 work sets