Heavy Metal CrossFit Competitor’s Blog: Saturday 11/12/16
| 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 1 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ | |||||
| *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: | |||||
| To top x3, x2, x1x7-10 sets (1s x7-10 w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) | |||||
| Optional-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: | |||||
| To top x3, x2, x1x7-10 sets (Jerk last rep) (Work to a top x3, x2, x1 first, may push clean if missing jerks, then continue singles at ~85%+ of top C&J, may go up, down, stay at the same, or wave up/down with the weight (*90s-2 min rest on singles). | |||||
| Optional-Clean Pulls: | |||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |||||
| Crossfit Hyrbid Option: Snatch | |||||
| Work to top x3, x2, x1, THEN: drop 5-10% x2, drop 5-10% x3, drop 5-10% x4, drop 5-10% x5 | |||||
| Crossfit Hyrbid Option: Clean & Jerk | |||||
| Work to top x3, x2, x1, THEN: drop 5-10% x2, drop 5-10% x3, drop 5-10% x4, drop 5-10% x5 (NOTE: Jerk options-a) Jerk with every rep b) Last rep only c) No jerks d) Jerk as long as possible, when can’t replace with a front squat) | |||||
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-2 min) | |||||
| Back 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) | |||||
| Front Squats: | |||||
| 5s x3 sets (OR x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x5, -20% from top set x5 (no belt on this set if wear one). (~15 min) | |||||
| (OR: If did 5rm on Monday and volume work on Wednesday, may do: to top 3,2,1 (OR: (~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) | |||||
| Pause Back Squat: | |||||
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min) | |||||
| Optional/recommended (if you have issues with: ROM, stability, pain, or staled squats-not optional): 10 & 10 Pause Back Squat (10 sec eccentric and 10 sec pause in bottom): | |||||
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min) | |||||
| Clean Grip Deads: | |||||
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) | |||||
| 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) | |||||
| Part 2: May do later in day… | |||||
| WOD, Conditioning, & Skill Options: | |||||
| Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning or Muscle Up Quota WOD (May do more as desired) | |||||
| Part B) Pick, either: 1) Skill/Goat Quota & Practice (anything missed from the week) or 2) Skill/Quota Conditioning, Conditioning W/Implement/Skill, and/or Track Work (May do more as desired) | |||||
| Optional (based on current conditioning & needs): General Conditioning | |||||
| Part A: | |||||
| WOD: | |||||
| (*May adjust/scale/switch exercises as needed) | |||||
| ~6-6:30pm: Muscle Ups & HS Skill | |||||
| “Steel Panther” (Rx) | |||||
| FBT | |||||
| 1 GTOH (65/95, 95/135, 155/225) | |||||
| 2 MU | |||||
| 2 GTOH (65/95, 95/135, 155/225) | |||||
| 4 MU | |||||
| 3 GTOH (65/95, 95/135, 155/225) | |||||
| 6 MU | |||||
| 4 GTOH (65/95, 95/135, 155/225) | |||||
| 8 MU | |||||
| 5 GTOH (65/95, 95/135, 155/225) | |||||
| 10 MU | |||||
| 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) | |||||
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) | |||||
| MU Quota/WOD: | |||||
| 30 MU FBT (Bar OR Rings OR 15 bar, 15 Ring) (>CTB Pullups & Pullups) | |||||
| Every time you come come off the bar/rings: x10 Burpees | |||||
| (NOTE: If you are not performing this or anything close due to your MU ability: do your 10 test rounds on the minunte and THEN perform your normal Tu/Tr Quota work-may do after WODs) | |||||
| General Conditioning: Conditioning w/implement/skill: | |||||
| 50s (ft) x3-5 rounds (rest 90s-2 min per round: should be EXTREMELY F%*# heavy, adjust weight as needed) | |||||
| Pick one: | |||||
| Prowler push (100/150+), HS walk (>oh lunge to bear crawl), OH walking lunge (65/95+) | |||||
| x5 RM (or AMRAP,-1-2 reps is ok) | |||||
| 100s (ft) x2-4 rounds (rest 2-3 min per round: should be DAMN heavy, adjust weight as needed) | |||||
| Pick one: | |||||
| Farmers carry (100/150+), Yoke (300/400+), Carry (sandbag, keg, p bag)(100/150+) | |||||
| 300s (ft) x1-3 rounds (rest 3-5 min + per round: should be MEDIUM heavy, adjust weight as needed) | |||||
| Pick one: | |||||
| Tire flip (250/400+), Sled drag (100/150+), Rope pull (arm over arm-when rope catches up, sprint to take out slack & repeat) (100/150+) | |||||
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) | |||||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | |||||
| Conditioning/Track Work: | |||||
| Sprints (yards/meters) | |||||
| 100 x5 (on the minute) | |||||
| 200 x4 (start every 2 min) | |||||
| 400 x3 (start every 5 min) | |||||
| Optional: | |||||
| 1000M Row (1k) (cap 5min) | |||||
| 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. | |||||
| (Other options: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs) | |||||
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) | |||||
| **Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc. | |||||
| x5 RM (or AMRAP,-1-2 reps is ok) | |||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) (scale as needed: options above) | |||||
| Quota/Skill Work (***or quota after WOD/s): | |||||
| *If problem is skill/technique/strength/power/speed do less reps per set | |||||
| **If problem is endurance or speed endurance do more reps per set and less sets | |||||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | |||||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | |||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | |||||
| Kip Quota (***or quota after WOD/s): | |||||
| 2) Kipping Pullups (Butterfly?) ~25-50+ | |||||
| 3) T2B (kipping) ~25-50+ | |||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | |||||
| Pushing Kips & Push Quota-(may alter order as needed) | |||||
| 1) HSPU (kip) ~20+ | |||||
| 2) Ring Dips (kip) ~30+ | |||||
| 3) HR Pushups (HR/TnG) ~30+ | |||||
| Hand Stand Walk/Handstand: Quota/Capacity | |||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | |||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | |||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | |||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | |||||
| (for ‘push work’ may save for after HS work If needed). | |||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | |||||
| (note: could divide up strict on Tuesday and Kip on Thursday) | |||||
| A1) HSPU: ~10-20+ | |||||
| A2) Pullups: ~10-20+ | |||||
| B1) Ring Rows: ~20+ | |||||
| B2) Ring Dips: ~20+ | |||||
| (HR Pushups if not performed above ~30+) | |||||
| (or simply: 1-3 sets AMRAP each) | |||||
| Endurance bonus (optional): | |||||
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets | |||||
| (Other options: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs) | |||||
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) | |||||
| **Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc. | |||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | |||||
| Quota/Skill Work (***or quota after WOD/s): | |||||
| *If problem is skill/technique/strength/power/speed do less reps per set | |||||
| **If problem is endurance or speed endurance do more reps per set and less sets | |||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | |||||
| Kip Quota (***or quota after WOD/s): | |||||
| Pull-(may alter order as needed) | |||||
| CTB Pullups (Butterfly?) ~25-50+ | |||||
| Kipping Pullups (Butterfly?) ~25-50+ | |||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | |||||
| Push-(may alter order as needed) | |||||
| Hand Stand Walk/Handstand: Quota/Capacity | |||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | |||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | |||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | |||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | |||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | |||||
| (for ‘push work’ may save for after HS work If needed). | |||||
| Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired) | |||||
| Optional Strict: (may perform after kip work and superset push and pull sets) | |||||
| (or simply: 1-3 sets AMRAP each) | |||||
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets | |||||
| ~7:30-8:00pm+: WODs/Conditioning | |||||
| WOD, Conditioning, & Skill Options: | |||||
| Part A) Pick, either: 1) WOD or 2) Quota WOD/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): General Conditioning | |||||
| Part A: Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired) | |||||
| (*May adjust/scale/switch exercises as needed) | |||||
| 5 Deadlifts (95/135, 135/185, 225/315…or ~70% of 1rm) | |||||
| 7 Deadlifts (95/135, 135/185, 225/315…or ~70% of 1rm) | |||||
| 9 Deadlifts (95/135, 135/185, 225/315…or ~70% of 1rm) | |||||
| 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) | |||||
| 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) | |||||
| Extended Set Cluster Series (30s): | |||||
| ME Unbroken CTB, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| ME Unbroken HSPU, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| ME Unbroken Pullups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| ME Unbroken Ring Dips, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| ME Unbroken T2B, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| ME Unbroken HR Pushups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’) | |||||
| 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. | |||||
