Heavy Metal CrossFit Competitor’s Blog: Monday 10/19/15
Wave 2-Week 3 of 3
Note:
May split day into 2 sessions if possible:
1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility.
2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here.
Wave 2: Intensification 1: ‘321 & Variety/Options’
*May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help)
*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!
Snatch:
x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.) (~30-45 min)
Snatch Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Clean & Jerk:
(Jerk last rep) x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.)(~30 min)
Clean Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Front Squat:
To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets)
(OR: to 3rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) (If go with this option may also do after Back Squats)
Back Squat:
x3rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%)
Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)(or switch for Sn. Balances x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP or x2RM, -5%x2, -10%x2)
Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed) (optional/recommended: 3 sec pause at bottom of GM):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s)
Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.)
x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s)
Low Back-Hypers &/or Reverse Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them):
x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s)
WOD/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs):
(*May adjust/scale/switch exercises as needed)
Wodapalooza Qualifier 2015
WOD 2:
9 Minute AMRAP
3 Power Cleans (95/135)
3 Hang Squat Cleans
3 Thrusters
30 Double-Unders
*All 9 Barbell movements must be unbroken
*3 burpee penalty is assigned if the complex is broken
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)
Part 1:
FBT (Optional: rest 2 min between rounds and make it a sprint)
Optional: Add 10 Thrusters before each round (65/95)
20 Pistols, 25 Box Jumps, 30 Wall Ball
15 Pistols, 20 Box Jumps, 25 Wall Ball
10 Pistols, 15 Box Jumps, 20 Wall Ball
Part 2:
FBT
Optional: Add 10 OH Squats before each round (65/95)
25 T2B (or GHD Situp), 25 Back Ext (or KB Swing), 50 DU
20 T2B (or GHD Situp) then 20 Back Ext (or KB Swing), 50 DU
15 T2B (or GHD Situp) then 15 Back Ext (or KB Swing), 50 DU
Conditioning: Sprinting/Running:
Sprint Intervals: 12.5 min)
5 rounds: 15s sprint, 45s recovery pace (5 min)
5 Rounds: 30s Sprint, 60s recovery pace (7.5 min)
Core Quota:(~5-10 min)
Strict T2B x15-25 (reg. tempo)
Hypers/Rev Hypers x50+ (unless did weighted back extensions above)
Skill/Cond./Goat Work: (5-10 min)
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, 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.
