Heavy Metal CrossFit Competitor’s Blog: Monday 3/2/15
| Wave 3a-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,x1x7-10 singles (60s rests on singles after re-setting the bar & start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| B) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) |
| a) After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b) 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c) 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d) 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, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| C) C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1) |
| a) After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b) 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c) 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d) 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. |
| ii. Then: back off C&J @90% of top C&J make for 1+1 x3 sets)(90s-2 min rest). |
| 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 3rm (~15 min): |
| a. to 3rm (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3 (~15 min) |
| F) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): x3,2,1 or 1s x3 OR (or x1RM, -5%x1, -10%x1) (% based on top 1rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x1-3, 90%x1-2, (~95%x1-2), ~ 100%x1, (~95-100%x1), (~90-100%x1).(~15-20 min). |
| G) Snatch Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| H) Clean Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| I) Snatch Grip RDL: 3s x1-3 OR (or x3RM, -5%x3, -10%x3 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~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%). |
| 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): |
| 18 Min: |
| 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) |
| 1) Thruster (w: 65, 80, 95)(m: 95, 115, 135) |
| 2) Pw Cln (w: 65, 95, 115+)(m: 95, 135, 175+) |
| 3) DL (w: 95, 115, 135+)(m: 135, 185, 225+) |
| Part 2: EMOM |
| 1) 20 DU or 7 Burpee and 5 Thruster (w: 65, 80, 95)(m: 95, 115, 135) |
| 2) 20 DU or 7 Burpee and 5 Pw Cln (w: 65, 95, 115+)(m: 95, 135, 175+) |
| 3) 20 DU or 7 Burpee and 5 DL (w: 95, 115, 135+)(m: 135, 185, 225+) |
| 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, 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. |
