Heavy Metal CrossFit Competitor’s Blog: Monday 7/6/15
| Wave 4b-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) |
| 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 |
| a. 50% x 3 |
| b. 60% x 3 |
| c. 70% x 3 |
| d. 80% x 2-3 |
| e. 85% x 2-3 |
| f. ~88-90% x 1-2 |
| g. ~91-95% x1-2 |
| h. ~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) |
| 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 |
| C) 50% x 3+1 |
| D) 60% x 3+1 |
| E) 70% x 3+1 |
| F) 80% x 2-3+1 |
| G) 85% x 2-3+1 |
| H) ~88-90% x 1-2+1 |
| I) ~91-95% x1-2 |
| J) ~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). |
| K) Optioal-Cleans-Wave 2: (Pick based on need)(~15 min+) |
| a. ‘Power volume’: Work Pw Cleans to top x5,4,3,2,1, then drop 10% from top x1 and hit 5-7 singles every 60s (may drop more weight as needed if gets heavy/slow). (Note: after establish 5rm, jump about 5% per set for each set. Ex-100% of 5rm x5, 105% of 5rm x4, 110%of 5rm x3, 115% of 5rm x2, 120% of 5rm x1, then 110% of 5rm x1 x5-7 every 60s). |
| b. OR: ‘Power volume’: Pw Cleans x3s x3-5 sets -Work to 3rm, then 2-4 more sets of 3 at -5-10% of top x3 (may even keep same weight if feels good/sharp/fast)(2 min rest per set). |
| c. OR: Work to top: 1 Clean + 3 Jerks, 1 Clean +2 Jerks, 1 Clean and Jerk |
| d. OR: Work to top (jerk every rep): 3 Cleans & 3 Jerks, 2 Cleans & 2 Jerks, 1 Clean & 1 Jerk |
| L) 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. |
| M) 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) |
| N) Thruster (front/back/bar/axle): work to 5rm, then: drop 10% x5, then drop 10% more x5 (no more than 2 minutes rest after RM set) |
| N) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 3s x3 OR (or x3RM, -5%x3, -10%x4 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). |
| O) Sn Pull: High Pulls (with knee re-bend) 70%x3, 80%x3, ~90%x3 x3-5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min) |
| P) Cl Pull: 3×3 @ 100% x3, 100-105% x3, 100-110%x3 (~5-10 min) |
| Q) Snatch Grip RDL: 5s x1-3 OR (or x5RM, -5%x5, -10%x5 OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5, (~95-100%x4-5), (~90-100%x3-5).(~15-20 min). |
| R) 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): |
| 21-15-9 Complex |
| For time: |
| 8 deadlifts (155 / 115 lb.) |
| 7 cleans (155 / 115 lb.) |
| 6 snatches (155 / 115 lb.) |
| 8 pull-ups |
| 7 chest-to-bar pull-ups |
| 6 bar muscle-ups |
| 6 deadlifts (155 / 115 lb.) |
| 5 cleans (155 / 115 lb.) |
| 4 snatches (155 / 115 lb.) |
| 6 pull-ups |
| 5 chest-to-bar pull-ups |
| 4 bar muscle-ups |
| 4 deadlifts (155 / 115 lb.) |
| 3 cleans (155 / 115 lb.) |
| 2 snatches (155 / 115 lb.) |
| 4 pull-ups |
| 3 chest-to-bar pull-ups |
| 2 bar muscle-ups |
| Time Cap: 7 minutes |
| Optional: |
| Barbell Speed/Cardio: |
| Snatch: 3 rounds-95/135 x10, rest 30s (optional: may go: 135/115/95 and 175/155/135 or reverse the order) |
| GTOH: 95/135 x10, rest 30s (optional: may go: 135/115/95 and 175/155/135 or reverese the order) |
| (optional: hs walk after each set x30ft+, rest 30-60s between rounds) |
| or rope climb to hs walks? |
| Core Quota:(~5-10 min) |
| Strict T2B x15-25+ with 3 sec pause at top and 8 sec negative |
| Hypers/Rev Hypers x50+ (unless did weighted back extensions above) |
| and/or: L-Sit of choice (Pullup, dip, parallette, floor): x60s, 45s, 30s (accumulate each time frame as able) |
| 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. |
