Heavy Metal CrossFit Competitor’s Blog: Monday 9/14/15
| Wave 1-Week 1 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. |
| Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Week 1 of 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: |
| x3rm, then 3s x2-4 sets @~90%+ of 3rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~30-45 min) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Snatch Pulls: |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) ) (90s-2min rests) (~10 min) |
| Clean & Jerk: |
| (Jerk last rep) x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~30 min) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Clean Pulls: |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~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) |
| Back Squat: |
| x5rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) |
| Optional/recommended-Overhead Squats (or Tuesday before or after lifts) (or may switch for Sn. Balances-but, also on Thur or Sat): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)(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 (optional/recommended: 3 sec pause at bottom of GM): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) |
| WOD (optional based on goals): |
| Optional: ‘Out of Season’ Quota Conditioning |
| 3 Rounds FBT: |
| 50 DU |
| 25 T2B |
| 25 Box Jumps |
| 25 Wall Ball |
| 25 Pistols or back extensions |
| 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. |
| Sprint Intervals: |
| 10 min EMOM-15s sprint, 45s recovery pace |
