Heavy Metal CrossFit Competitor’s Blog: Monday 7/4/2016

by | Jul 4, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Monday 7/4/2016
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 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
*Recommend to copy and paste workout into each respective day on your sheet
*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
*Note: may drop pulls for Wave 2/Back-off options if needed (If lift % efficency is good, do pulls. If lifts not up to par with strength, do wave 2 lifts. Or, do both).
*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/Recommended-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)
Weightlifting Performance/Technique Option: C&J
Clean & Jerk:
(Jerk last rep) x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.)(~30 min)
Optional/Recommended-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)
Crossfit Hyrbid Option: Snatch
Same as Weightlifting Performance with back off/wave 2: 3s
Crossfit Hyrbid Option: Clean & Jerk
Same as Weightlifting Performance with back off/wave 2: 3s
Crossfit Hyrbid Option: Snatch Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high):
Same as Weightlifting Performance
Crossfit Hyrbid Option: Clean Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high):
Same as Weightlifting Performance
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, 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)
CrossFit Games Prep 2016
WOD 1:
As Wave 2 w/weightlifting:
Overhead Squat Speed Ladder
2014 & 2015 Speed Ladder Style
(Note: weights picked specifically here to test/train snatching and clean and jerk to overhead squat).
Round 1:
115/185
130/205
145/225
160/245
175/265
Round 2:
135/210
150/230
165/250
175/270
190/290
Round 3:
145/235
160/255
175/275
190/295
205/315
WOD 2:
“CrossFit Games 2013: LEGLESS”
(FBT w/10 min cap)
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs
(May use Axle bar for thrusters or sub with Axle OH of Front Rack Walking Lunges: 100ft, 75ft, 50ft, 25ft)
WOD 3:
Max Distance HS Walk
(Accumulate max distance HS walk in 3 min. Must clear 25ft segments. If fall return back to last successful starting point)
Barbell Speed/Conditioning: Intervals
12 Min
Part 1: 15s Work, 15s Rest x2 rounds each before moving on (1 min each for 3 total min)
1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) OR: Pw Cln (or GTOH or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+)
2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135) OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135)
3) STOH (w: 65, 80, 95)(m: 95, 115, 135) OR: DL (w: 95, 115, 135+)(m: 135, 185, 225+)
Part 2: 30s Work, 30s Rest x1 rounds each (1 min each for 3 total min)
1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) OR: Pw Cln (or GTOH or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+)
2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135) OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135)
3) STOH (w: 65, 80, 95)(m: 95, 115, 135) OR: DL (w: 95, 115, 135+)(m: 135, 185, 225+)
Part 3: 60s Work, 60s Rest x1 rounds each (2 min each for 6 total min)
1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) OR: Pw Cln (or GTOH or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+)
2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135) OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135)
3) STOH (w: 65, 80, 95)(m: 95, 115, 135) 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: 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+
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)
20>2 Wall Ball
10>1 T2B
Then:
24 Burpee Box Jump Over
14 TGU (25-45/45-65) (7 on each side)
24 1 Arm Snatch (45/65) (12 on each side)
20 Burpee Box Jump Over
10 TGU (25-45/45-65) (5 on each side)
20 1 Arm Snatch (45/65) (10 on each side)
14 Burpee Box Jump Over
6 TGU (25-45/45-65) (3 on each side)
14 1 Arm Snatch (45/65) (7 on each side)
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