| Heavy Metal CrossFit Competitor’s Blog: Monday 11/11/2019 |
| 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 1 of 4 (Level 3, Week 3 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ |
| *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! |
| Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs |
| Weightlifting Performance/Technique Option: Snatch |
| Snatch: |
| x3rm, 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) (~30-45 min) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Snatch Pulls: |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) ) (90s-2min rests) (~10 min) |
| Weightlifting Performance/Technique Option: C&J |
| Clean & Jerk: |
| (Jerk last rep) 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) (~30 min) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Clean Pulls: |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Snatch (54321): |
| To top x5,4,3,2,1 (Rough guidelines: x5 @ ~75-80%+, x4 @ ~80-85%, x3 @85-90%, x2@90-95%, x1@95%+) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Crossfit Hyrbid Option: Clean & Jerk |
| Clean & Jerk (54321): (optional jerk last rep) |
| To top x5,4,3,2,1 (Rough guidelines: x5 @ ~75-80%+, x4 @ ~80-85%, x3 @85-90%, x2@90-95%, x1@95%+) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Crossfit Hyrbid Option: Snatch Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x3, x3 (Set 1: ~100-105%, Set 2: ~100-110%,Set 3: ~100-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Clean Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x3, x3 (Set 1: ~100-105%, Set 2: ~100-110%,Set 3: ~100-115% 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) |
| Back Squat: |
| x5rm, 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): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)(or switch for Sn. Balances x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP or x3RM, -5%x3, -10%x3) |
| Good Mornings or RDLs (optional/recommended: 3 sec pause at bottom of GM): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) |
| 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, Conditioning, & Skill Options: |
| Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) |
| Pick, either: 1) Skill/Goat Quota & Practice or 2) Skill/Quota Conditioning (May do more as desired) |
| Optional (based on current conditioning & needs): E) General Conditioning |
| WOD: |
| (*May adjust/scale/switch exercises as needed) |
| “Big Sexy” |
| 5 rounds FBT: |
| 6 DL (225/315) |
| 6 Burpees |
| 5 Cleans (155/225) (OR: OH Squats 105/155) |
| 5 CTB Pullup |
| 4 Thrusters (105/155) |
| 4 MU (Bar or rings) (>Pistols x8) |
| Barbell Speed/Conditioning: 10 unbroken reps cycled as FAST as possible. Pick best weight for you but If too heavy go lighter. Goal is: unbroken and speed. But, at weights you will see in open/competitions for high reps. |
| 9 min EMOM (perform all of one exercise before moving on)(*may rest ~1-2 min to adjust bars if needed) |
| 1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) x10 reps for 3 rounds OR Pw Cln (or GTOH x5-7 reps or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+) |
| 2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135): x10 reps for 3 rounds OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135) |
| 3) STOH (w: 65, 80, 95)(m: 95, 115, 135) x10 reps for 3 rounds OR DL (w: 95, 115, 135+)(m: 135, 185, 225+) |
| Skill, Quota, & Conditioning Work: |
| Practice any skills needed (from list). Or, if skills sharp and want conditioning too, perform the: ‘Out of Season’ Quota Conditioning |
| a) Skill/Goat Quota & Practice: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| b) Core Quota & Practice: (~5-10 min) |
| T2B/KTE/HLR: Strict x15+ with 3 sec pause at top and 3 sec pause at 90 degrees. Then, Kip reps w/BW x25+ (or, T2B/KTE/HLR x50-100). |
| Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| 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) |
| Tabata- |
| 4 min- |
| Rounds-1,3,5,7: Pistols (or Burpees) |
| Rounds-2,4,6,8: Box Jump Overs |
| 4 min- |
| Rounds-1,3,5,7: Wall Ball or Thruster (65/95) |
| Rounds-2,4,6,8: T2B (or GHD Situp) |
| 4 min- |
| Rounds-1,3,5,7: OH Squats (65/95) |
| Rounds-2,4,6,8: DU |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| 10 min EMOM-15s sprint, 45s recovery pace |
| 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. |
