Heavy Metal CrossFit Competitor’s Blog: Monday 9/19/16
| 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 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 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! | |
| Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs | |
| Weightlifting Performance/Technique Option: Snatch | |
| Snatch: | |
| x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) | |
| Snatch Pulls: | |
| 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) | |
| Clean Pulls: | |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |
| Crossfit Hyrbid Option: Snatch | |
| Singles Game: Once approaching or at top x1 (~85-95%): Go for ‘Plan A’ but have ‘Plan B’ ready to go in case you need it (Yes, there is even plan C if necessary). Either way, YOU WIN (if you do the work). | |
| After ramping up to top x1 (and respecting the 3 miss rule and expected % guidelines for the week): Work plan A, B, or C based on top % achieved based on ‘current’ 100%. | |
| Plan A-(If hit 95%+):Wave 1: x1 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=7 reps) (60s rests) | |
| Plan B-(If hit 90-94%):Wave 1: x111 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=9 reps) (Note: If miss 2nd rep on Wave 1 and don’t have a good shot at rep 3, may move onto plan C based on top make). (60s rests) | |
| Plan C-(If hit 85-89%):(Wave 1: x1 at top, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111, Wave 4: Drop 5-7.5% more x111 =10 Reps) (60s rests) | |
| (Back off set rule: if miss any reps add another set at same or less weight. Likewise, only successful attempts count) (The Double Jeopardy Rule: On ANY of the back off waves if decide to go back UP in weight (which you may as the reps should start to feel better) and MISS, the penalty is: 2 extra reps within 10% of last successful lift ADDED to the back waves. | |
| (3 Miss Rule: At any top weight attempt no more than 3 attempts unless coach grants permission) | |
| Crossfit Hyrbid Option: Clean & Jerk | |
| To top x3, x2, x1 x7-10sets/singles USING THE GUIDELINES BELOW (w/*60-90s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) | |
| Singles Game: Once approaching or at top x1 (~85-95%): Go for ‘Plan A’ but have ‘Plan B’ ready to go in case you need it (Yes, there is even plan C if necessary). Either way, YOU WIN (if you do the work). | |
| After ramping up to top x1 (and respecting the 3 miss rule and expected % guidelines for the week): Work plan A, B, or C based on top % achieved based on ‘current’ 100%. | |
| Plan A-(If hit 95%+):Wave 1: x1 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=7 reps) (60-90s rests) | |
| Plan B-(If hit 90-94%):Wave 1: x111 at top %, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111=9 reps) (Note: If miss 2nd rep on Wave 1 and don’t have a good shot at rep 3, may move onto plan C based on top make). (60-90s rests) | |
| Plan C-(If hit 85-89%):(Wave 1: x1 at top, Wave 2: Drop 5-7.5% x111, Wave 3: Drop 5-7.5% more x111, Wave 4: Drop 5-7.5% more x111 =10 Reps) (60-90s rests) | |
| (Back off set rule: if miss any reps add another set at same or less weight. Likewise, only successful attempts count) (The Double Jeopardy Rule: On ANY of the back off waves if decide to go back UP in weight (which you may as the reps should start to feel better) and MISS, the penalty is: 2 extra reps within 10% of last successful lift ADDED to the back waves. | |
| (3 Miss Rule: At any top weight attempt no more than 3 attempts unless coach grants permission) | |
| Crossfit Hyrbid Option: Snatch Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): | |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |
| Crossfit Hyrbid Option: Clean Pulls (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): | |
| x3, x2, x1 (~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) | |
| (OR: to 3rm, 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: | |
| x3rm, 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): | |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)(or switch for Sn. Balances x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP or x2RM, -5%x2, -10%x2) | |
| Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM): | |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s) | |
| 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.) | |
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) | |
| 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: | |
| Part A) Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) | |
| Part B) 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 | |
| Part A: Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) | |
| WOD: | |
| “Heavy Grace 75%” | |
| Perform Grace at 75% of 1rm C&J | |
| 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) | |
| ALSO: Combine w/ your choice of 3-5: burpee over bar/CTB/T2B/Pullup/HSPU or 3 MU, etc. (may change w/each exercise) | |
| 1) Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) x10 reps for 3 rounds OR: Pw Cln (or GTOH x5-7 reps or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+) | |
| 2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135): x10 reps for 3 rounds OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135) | |
| 3) STOH (w: 65, 80, 95)(m: 95, 115, 135) x10 reps for 3 rounds 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) | |
| Strict T2B x15-25 (reg. tempo) | |
| Hypers/Rev Hypers x50+ (unless did weighted back extensions above) | |
| 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) | |
| Part 1: | |
| FBT (Optional: rest 2 min between rounds and make it a sprint) | |
| Optional: Add 10 Thrusters before each round (65/95) | |
| 20 Pistols, 25 Box Jumps, 30 Wall Ball | |
| 15 Pistols, 20 Box Jumps, 25 Wall Ball | |
| 10 Pistols, 15 Box Jumps, 20 Wall Ball | |
| Part 2: | |
| FBT | |
| Optional: Add 10 OH Squats before each round (65/95) | |
| 25 T2B (or GHD Situp), 25 Back Ext (or KB Swing), 50 DU | |
| 20 T2B (or GHD Situp) then 20 Back Ext (or KB Swing), 50 DU | |
| 15 T2B (or GHD Situp) then 15 Back Ext (or KB Swing), 50 DU | |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): | |
| Sprint Intervals: 12.5 min) | |
| 5 rounds: 15s sprint, 45s recovery pace (5 min) | |
| 5 Rounds: 30s Sprint, 60s recovery pace (7.5 min) | |
| 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. | |
