| Heavy Metal CrossFit Competitor’s Blog: Friday 1/22/16 | ||||
| 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 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ | ||||
| *May move Saturday lifts OR Squats to today if needed for time/energy, etc. BUT, be sure not to over do Thursday. | ||||
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) | ||||
| 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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Optional/Recommended-Snatch Wave 2/Back-offs: A: Snatch x2s, OR: B: Hang Snatch, OR: C: Snatch + Overhead Squat, OR: D: Snatch from Blocks @ Knee | ||||
| Snatch: Either-Plan A: Snatch x321, OR: Hang Snatch + Snatch, OR: 1 Pull & 1 Full (OR: High Pull + Power), OR: 1 Pause @ Knee Snatch + Hang at Knee Snatch | ||||
| Snatch x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30-45 min) | ||||
| (OR: Hang Snatch + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday) (OR: Snatch Pull + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Snatch + Hang @ Knee Snatch to top 1+1, then Hang OR Pause @ Knee Snatch x1 to ~85-90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) | ||||
| Snatch Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| 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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Hang Clean + Clean, OR: 1 Pull & 1 Full (OR: High Pull/Pull + Power), OR: 1 Pause @ Knee Clean + Hang at Knee Clean, OR: Power Clean + Clean + Front Squat (Opt. Jerk last rep) | ||||
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30 min) | ||||
| (OR: Hang Clean + Clean to top 1+1, then Clean x1 to ~85-90% of Monday) (OR: Clean Pull + Clean to top 1+1, then Clean x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Clean + Hang @ Knee Clean to top 1+1, then Hang OR Pause @ Knee Clean x1 to ~85-90% of Monday) (OR: Power Clean + Clean + Front Squat, then Clean + Front Squat x1+1 to ~85-90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) | ||||
| Clean Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| Push Press (or BTN Push Press or Sn Grip Push Press): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| 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 | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| (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 2rm x15-f) | ||||
| B) HSPU-Kips: 5s x3-5 work sets *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 | ||||
| (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 2rm x15-f) | ||||
| C) Ring Dips: 5s x3-5 work sets (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| (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 2rm x15-f) | ||||
| E) Strict Bar MU (baned>bw>weighted, etc) or High Pullups (bar/strict) (w/fingerless false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 10s hold at top & controlled neg.) | ||||
| D) Strict Ring MU (banded fine) (or High Ring Pullups (w/fingerless false grip)): 5s x3-5 work sets (tempo: 10s hold at top & controlled neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| (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 2rm x15-f) | ||||
| E) Chest to Ring Pullups (w/fingerless/fingertip/false grip): 5s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| E) Ring Pullups (w/false grip): 5s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| F) DB Rows or Ring Rows (w/false grip): 5s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.) | ||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||||
| 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 | ||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~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) | ||||
