Heavy Metal CrossFit Competitor’s Blog: Saturday 12/24/16

by | Dec 24, 2016 | Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Saturday 12/24/16

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 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
*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
*Note: may drop pulls for Wave 2/Back-off options if needed.
*Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.)
Snatch:
To top x3, x2, x1…(Max/match or beat Monday’s lifts): Optional back offs, Option A: 3-7 singles @90%+ of top Snatch (limit total 90%+ singles to ~10) (60s rests, or for practice sitting: ~3 min+), Option B: Sequenced Drops: After x1, drop 5% x1 for 3 sets, then drop 5% more x1 for 3 sets (60s rests), Option C: Segment Waves: Wave 1-to top x3,2,1. Wave 2: (Based on top x1 in wave 1) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep. Wave 3: If made all reps-(Based on top x1 in wave 2) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep…(If missed reps on wave 2-repeat same scheme for wave 3 or drop 5% for each). (~45 min)
Optional/Recommended-Snatch Wave 2: A: Snatch, OR: B: Snatch + Overhead Squat
A: 1s x 7-10 sets @ 90%+ of top x1 from today (60s rests), Option B: 1+1 x 7-10 sets @ 90%+ of top x1 from today (60s rests)
Snatch Pulls (and/or wave 2/back-off options):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Weightlifting Performance/Technique Option: Clean & Jerk
Clean & Jerk:
To top x3, x2, x1… (Jerk last rep)(Max/match or beat Monday’s lifts): optional back offs: 1+1x 3-5 singles @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+), Option B: Sequenced Drops: After x1, drop 5-10% x1+1 for 3 sets, then drop 5-10% more x1+1 for 3 sets (60s rests), Option C: Segment Waves: Wave 1-to top x3,2,1. Wave 2: (Based on top x1 in wave 1) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep. Wave 3: If made all reps-(Based on top x1 in wave 2) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep…(If missed reps on wave 2-repeat same scheme for wave 3 or drop 5% for each) (Optional-Jerk last rep) (~30-45 min)
Optional/Recommended-Clean Wave 2: A: Cleans (+ Optional Jerk on last rep-Power or Split), OR: B:1 Clean + 321 Jerks (Work to top: 1 Clean + 3 Jerks, 1 Clean + 2 jerks, 1 Clean & Jerk), OR: C: C&J Every Rep
A: 1s x 3-7 sets @ 90%+ of top x1 from today (+ Optional Jerk on last rep) (60-90s rests, if Jerk: 60s-2 min), Option B: 1 Clean + 321 Jerks: ~70-80%+ x1+3 Jerks, ~75-85%+ x1+2 Jerks, ~80-90%+ x1+1 x1-3 sets (90s-2 min rests), Option C: 3+3 (~80%), 2+2 (~85%), 1+1 (~90%+), (2-3 min rests), (All % from today’s best)
Clean Pulls (and/or wave 2/back-off options):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Crossfit Hyrbid Option: Snatch
Same as Weightlifting Performance with back off/wave 2: 1s
Crossfit Hyrbid Option: Clean & Jerk
Same as Weightlifting Performance with back off/wave 2: 1s
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:
4s x3 sets (OR x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x4, -20% from top set x4 (no belt on this set if wear one). (~15 min)
(OR: If did 4rm 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:
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)
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)
*Recommended warm-up sets in parenthesis may be adjusted as needed
WOD, Conditioning, & Skill Options:
Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)
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
x4 RM (or AMRAP,-1-2 reps is ok)
WOD:
(*May adjust/scale/switch exercises as needed)
*Pick 2-3 of the 4
WOD 1:
“Luce”
3 Rounds (w/10/20lb vest)
1 Mile Run
10 MU
100 Squats
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
WOD 2:
“CrossFit Games 2011: Killer Kage”
Three rounds for time of:
7 Front Squat (155/225)
Bike 700 meters (or Assault Bike)
100 foot Monkey bar traverse (or Peg Board or MU or CTB)
~6:30-7:30pm: Upper/Quota (***or quota after WOD/s)
WOD 3:
“Mr. Joshua”
Five rounds of:
Run 400 meters (Or, 100ft Sled Push 100/150 or Yoke Carry 300/380)
30 GHD Sit-ups
15 Deadlifts (175/250)
(x4 @ ~50% (of 4RM))
WOD 4:
“Severin”
50 Strict Pull-ups
100 Push-ups (Hand Release)
5km Run (or Row)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options 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)
*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: x5 Burpee Box Jumps
(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)
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
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:
Farmers carry (125/200+), Yoke (300/450+), Carry (sandbag, keg, p bag)(100/150+)
100s (ft) x2-4 rounds (rest 2-3 min per round: should be DAMN heavy, adjust weight as needed)
Pick one:
Tire flip (350/500+), Sled drag (125/175+), Rope pull (arm over arm-when rope catches up, sprint to take out slack & repeat) (100/150+)
*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)
300s (ft) x1-3 rounds (rest 3-5 min + per round: should be MEDIUM heavy, adjust weight as needed)
Pick one:
Prowler push (75/125+), HS walk (>oh lunge to bear crawl), OH walking lunge (65/95+)
(x4 @ ~50% (of 4RM))
Conditioning/Track Work:
Sprints (yards/meters)
100 x3 (on the minute)
200 x3 (start every 2 min)
400 x2 (start every 5 min)
800 x1 (when lungs stop bleeding)
1600 x 1 (3-5 min after 800)
Optional: Row
1) 500M (cap 2:30)
rest 2 min
2) 1000M (1k) (cap 5min)
rest 2 min
3) 500M (cap 2:30)
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.
Pulling Kips-(may alter order as needed)
1) CTB Pullups (Butterfly?) ~25-50+
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)
B2) Chest to Ring Pullups (strict, bands fine & ideally w/false grip) (or: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs): 4s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
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 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).
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
Optional: Negatives/Lockouts?
C2) Ring Rows (or 1 Arm DB Rows): 4s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(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 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):
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)
(for ‘push work’ may save for after HS work If needed).
Push-(may alter order as needed)
Ring Dips (kip/strict) ~30+
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 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).
Optional Strict: (may perform after kip work and superset push and pull sets)
(or simply: 1-3 sets AMRAP each)
Endurance bonus (optional):
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
~7:30-8:00pm+: WODs/Conditioning
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