Heavy Metal CrossFit Competitor’s Blog: Monday 11/30/15

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 4 of 4: Intensification 2: ‘321…Peak’ (Level 3)

*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 (*May do Snatch x321 to top and save the 1s x7-10 sets for a Wave 2 after C&J):

To top x3, x2, x1 x7-10 sets/singles (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) (If meet peak may cut reps down as needed) (Note: Competition Week-work to 1st or 2nd attempt)

Clean & Jerk:

To top x3, x2, x1… (Jerk last rep) (Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) (Note: Competition Week-work to 1st or 2nd attempt)

Optional/Recommended-C&J Back-offs:

1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+)

Optional-Snatch Wave 2: Snatch

1s x 7-10 sets @ ~90%+ of top x1 from today (60s rests)

Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high):

x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min)

Clean Pulls(No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high):

x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~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:

x2rm, 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):

To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (or switch for Sn. Balances to top x3,x2,x1)

Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM):

x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*note: may switch 2s for 4s)

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.)

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 2s)

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)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 T2B

 

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)

 

7 Min AMRAP:

10 Alt. TGU (25+/45+)

10 Alt. KB Snatch (45+/65+)

20 KB Swings (same as snatch weight)

 

Rest 3 Min, then:

 

7 Min AMRAP

25 Wall Ball

10 Burpee Box Jumps (or 50 DU, 25 Pistols, 10 T2B, 15 GHD)

 

 

 

Conditioning: Sprinting/Running (May jog or walk for recovery):

(Sprint Intervals: 15-18 min)

6 Rounds: Sprint 15s, Recovery pace 15s (3 min)

6 Rounds: Sprint 30s, Recovery pace 30s (6 min)

3 Rounds: Sprint 1 min, Recovery pace 1 min (6 min)

Then, optional: 6 Rounds: Sprint 15s, Recovery pace 15s (3 min)

 

Core Quota:(~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+

 

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.