Heavy Metal CrossFit Competitor’s Blog: Monday 11/2/15
Wave 3-Week 2 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 3: Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
*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!
*Note: may drop pulls for Wave 2/Back-off options if needed.
*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.)
Snatch:
x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.) (~30-45 min)
Optional-Snatch Wave 2/Back-offs: A: Snatch x3s, OR: B: Pause @ Knee Snatch, OR: C: Pause @ Knee TO Hang @ Knee, OR: D: Hang Above Knee to TO Hang Below Knee
Option A: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests), B: Pause at Knee Snatch to top 3,2,1 or 3×3 @ ~75-80%+ (If options C or D: to top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+)
Snatch Pulls (and/or wave 2/back-off options):
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)
Optional-Clean Wave 2/Back-offs: A: Clean x3s, OR: B: Pause @ Knee Cleans (+ Optional Jerk on last rep),OR: C: C&J Every Rep, OR: D: Clean + Front Squat + Jerk
Option A: 3s x 3-5 sets @ 90%+ of top x3 from today (+ Optional Jerk on last rep) (90s-2 min rests), Option B: Pause at Knee Clean to top 3,2,1 or 3×3 @ ~75-80%+, Option C: C&J 3+3 (~80%), 2+2 (~85%), 1+1 (~90%+), Option D: 80% x1+1+1, 85% x1+1+1, 90% x1+1+1 x1-3 sets (% of today’s top) (For all: may start over with weight ramp up or at ~70-80% of top C&J from today)
Clean Pulls (and/or wave 2/back-off options):
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 4rm, 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:
x4rm, 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):
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)(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 (or Sn RDL & Cl RDL on Wed) (optional/recommended: 3 sec pause at bottom of GM):
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s)
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.)
x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s)
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)
5 Rounds (goal is unbroken reps)
5 Pw Sn (95/135), Run 50 Yards, 5 GTOH (135/185), Run 50 Yards
Then: 5 Rounds (goal is unbroken reps)
10 Thrusters (65/95), Run 50 Yards, 10 DL (135-185/185-225), Run 50 Yards
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)
FBT:
50 Bradford Thrusters (alternate front and back thrusters=each time locking out oh =1 rep) (65/95) (goal: only rest bar after every 10 reps if needed)
50 Burpees
50 DU
50 Wall Ball
Conditioning: Sprinting/Running:
Sprint Intervals: 13.5 min)
3 rounds: 15s sprint, 45s recovery pace (3 min)
3 Rounds: 30s Sprint, 60s recovery pace (4.5 min)
3 Rounds: 60s Sprint, 60s recovery pace (6 min)
then, optional:
3 Rounds: 30s Sprint, 60s recovery pace (4.5 min)
3 rounds: 15s sprint, 45s recovery pace (3 min)
Core Quota:(~5-10 min)
T2B/KTE/HLR: Kip reps x25+ then strict x15-25+ with 3sec pause at top and 8 sec negative (or, T2B/KTE/HLR x50-100)
Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+
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.
