Heavy Metal CrossFit Competitor’s Blog: Friday 5/26/17

by | May 26, 2017 | Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Friday 5/26/17

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 (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here.
~5-6pm: Weightlifting
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.
*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!
OPTIONAL: 1 Day per week ‘Upper Strength & Quota’ maintenance option on Friday’s)
Weightlifting Performance/Technique Option: Snatch
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).
Weightlifting Performance/Technique Option: C&J
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;)
(*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls)
A1) Bench Press: 3s 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))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f)
TnG Power or Hang Power: E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%x3 (OR: Plan B: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM )
A2) Barbell Rows 3s 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
Optional/recommended (if you have issues with: ROM, stability, pain, or staled squats-not optional): 10 & 10 Pause Back Squat (10 sec eccentric and 10 sec pause in bottom):
(x3 @ ~50% (of 3RM))
(x3 @ ~75% (of 3RM))
(x3 @ ~90% (of 3RM))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f)
Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning or Muscle Up Quota WOD (May do more as desired)
Part B) Pick, either: 1) Skill/Goat Quota & Practice (anything missed from the week) or 2) Skill/Quota Conditioning, Conditioning W/Implement/Skill, and/or Track Work (May do more as desired)
B1) HSPU-Strict: 3s 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.)
Part A:
(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))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives? Negatives w/defecit?
*note: perform warm-up sets FIRST!
B2) Pullups (bar/strict) (ideally w/false grip): 3s 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))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives?
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).
C1) Bar Dips (*may do ring dips both days if needed): 3s 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))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives/Lockouts?
(x10 w/u (bar))
C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 3s 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))
x3 RM
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives?
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
Conditioning/Track Work:
*If problem is skill/technique/strength/power/speed do less reps per set
100 x3 (on the minute)
200 x3 (start every 2 min)
400 x3 (start every 5 min)
800 x1 (when lungs stop bleeding)
**Progress as able (with respective rep schemes): Weight-vest/MB, Deficit/ Parallettes, Free HSPU, Rings, etc
Kip Quota (***or quota after WOD/s):
Pulling Kips-(may alter order as needed)
1) CTB Pullups (Butterfly?) ~25-50+
2) Kipping Pullups (Butterfly?) ~25-50+
3) T2B (kipping) ~25-50+
*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.
Pushing Kips & Push Quota-(may alter order as needed)
1) HSPU (kip) ~20+
2) Ring Dips (kip) ~30+
3) HR Pushups (HR/TnG) ~30+
Optional: Negatives? Negatives w/defecit?
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)
**Progress as able (with respective rep schemes): Weight belt, Vest/MB, 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).
(x3 @ ~75% (of 3RM))
Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority)
(note: could divide up strict on Tuesday and Kip on Thursday)
A1) HSPU: ~10-20+
A2) Pullups: ~10-20+
B1) Ring Rows: ~20+
B2) Ring Dips: ~20+
(HR Pushups if not performed above ~30+)
(or simply: 1-3 sets AMRAP each)
C1) Ring Dips: 3s 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.)
Endurance bonus (optional):
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
(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))
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives/Lockouts?
C2) Ring Rows (or 1 Arm DB Rows): 3s 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 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
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+
(or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30)
OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday
Push-(may alter order as needed)
Ring Dips (kip/strict) ~30+
HR Pushups (HR/TnG) ~30+
Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority)
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)
(HR Pushups if not performed above ~30+)
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)
A2) Pullups: ~10-20+
B1) Ring Rows: ~20+
B2) Ring Dips: ~20+
(or simply: 1-3 sets AMRAP each)
Optional (based on current conditioning & needs): General Conditioning
Endurance bonus (optional):
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
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
*Will perform distraction exercise and snatch rep every minute. Must change weight within 60s time frame.
Part A: Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)
(*May adjust/scale/switch exercises as needed)
“CastroCIDE”
50ft Axle Front Rack Walking Lunge (95-115/135-155)
9 Defecit HSPU (~4-6/~6-9)
50ft Front Rack Walking Lunge
50ft Front Rack Walking Lunge
6 Defecit HSPU (~4-6/~6-9)
50ft Front Rack Walking Lunge
50ft Front Rack Walking Lunge
3 Defecit HSPU (~4-6/~6-9)
Optional: ‘Out of Season’ Quota Conditioning
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)
*Week 2 Test (Match or beat last weeks numbers)
Straight EMOM (same exercise for all rounds, then move on)
3 Min Each EMOM: ME Unbroken (Weight vest optional, or vest on first rounds only):
(3 rounds each, for 18 minutes non-stop)
(Numbers indicate round #)
4, 5, 6) HSPU
7, 8, 9) Pullups
10, 11, 12) Dips
13, 14, 15) Ring Rows (or 1-2+ Rope Climbs every round)
16, 17, 18) HR Pushups
General Conditioning: Rowing
Row 2000m (10 min cap), rest 2-3 min, THEN: Row 1000m (cap 5 min), rest 2-3 min: THEN: Row 500m (cap 2:30)
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.
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.

 

 

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