Heavy Metal CrossFit Competitor’s Blog: Monday 9/21/15
Wave 1-Week 2 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)
(OR: to 5rm, 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:
x5rm, 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):
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 (or Sn RDL & Cl RDL on Wed) (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.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.)
x10rm x1-3 sets (To top x10rm, OR: x10rm then 2 more sets for AMAP, OR: x10RM, -5-10%x10, -10-20%x10) (*note: may switch 10s for 5s)
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/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs):
(*May adjust/scale/switch exercises as needed)
2013 Games Open WOD 13.2
(10 min AMRAP)
5 Shoulder to Overhead (80/115)
10 Deadlift (80/115)
15 Box Jumps (20/24)
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)
Unbroken Cluster Sprints:
*Goal: All sets unbroken (rest: start w/15s rests and maintain as long as possible, when needed extend to 30s, and so on up to 60s max in order to perform sets unbroken)-YOU ARE STILL TRYING TO PERFORM THE WHOLE SERIES FOR BEST TIME (COMPARE SERIES 1 TOO SERIES 2 TIME)
3 Rounds: 30 DU
3 Rounds: 10 T2B
3 Rounds: 10 Box Jumps
3 Rounds: 15 Wall Ball
3 Rounds: 10 Pistol/Back Ext/1 Arm Snatch (45/65)
Rest 3-5 Min and repeat circuit
Conditioning: Sprinting/Running:
10 min EMOM-15s sprint, 45s recovery pace
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.
