Heavy Metal CrossFit Competitor’s Blog: Monday 2/9/15
| Wave 2a-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. |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| A) Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) |
| After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| a. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| b. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| c. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1) 50% x 3 |
| 2) 60% x 3 |
| 3) 70% x 3 |
| 4) 80% x 2-3 |
| 5) 85% x 2-3 |
| 6) ~88-90% x 1-2 |
| 7) ~91-95% x1-2 |
| 8) ~94%-100%+ x1…(find top single: 3 miss limit or coaches call) |
| B) C&J: to top x3+1,x2+1,x1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1) |
| After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| a. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| b. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| c. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1)50% x 3+1 |
| 2)60% x 3+1 |
| 3)70% x 3+1 |
| 4)80% x 2-3+1 |
| 5)85% x 2-3+1 |
| 6)~88-90% x 1-2+1 |
| 7)~91-95% x1-2 |
| 8)~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. Then: back off C&J @90% of top C&J make for 1+1 x3 sets). |
| C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up). |
| D) Front Squat: to top 3,2,1(~15 min) |
| a. 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. |
| E) Back Squat: to 5rm (~15 min): |
| a. to 5rm (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5 (~15 min) |
| F) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 2s x3 OR (or x2RM, -5%x3, -10%x4 OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2, (~95%x2), ~ 100%x2, (~95-100%x2), (~90-100%x1-2).(~15-20 min). |
| G) Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min) |
| H) Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min) |
| I) Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). |
| J) Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers x10-15 x3 sets (~10 min) |
| *If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours). 2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach). *May do pulls after oly lifts or squats. *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?) *On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
| WOD (optional based on goals): |
| 2012 Games Open WOD 12.3 |
| AMRAP in 18 Min |
| 15 Box Jumps (24″) |
| 12 Push Press (115#) |
| 9 Toes-to-Bar |
| World Wide -Men: |
| #1: 531 Rich Froning |
| #50: 452 Albert-Dominic Larouche |
| Regional-Men: |
| #1: 481 Armand McCormick |
| #20: 419 Tim Blackstone |
| World Wide -Women: |
| #1: 540 Kristan Clever |
| #50: 441 Anita Bonnesen |
| Regional-Women: |
| #1: 468 Megan John |
| #20: 394 Amber Schroeder |
| Research: |
| #1: 540 Kristan Clever |
| https://www.youtube.com/watch?v=9wqCwNE-CSs |
| Core Quota:(~5-10 min) |
| Strict T2B/KTE/HLR x25+ THEN: Kipping T2B/KTE x25+ (or, T2B/KTE/HLR x50-100) |
| Weighted (barbell/dumbbells/plate): Hypers/Rev Hypers x25-50+ (or, bw x50-100+) |
| Skill/Cond./Goat Work: (5-10 min) |
| Pick 1 or more: 100 DU (triple unders), 50 Box Jumps (20/24), 24 Pistols, 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. |
