Heavy Metal CrossFit Competitor’s Blog: Saturday 4/11/2015
| Wave 1a-Week 2 of 3 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Oly lifts, Squats, Deadlifts & Optional WOD (or WOD in PM) |
| 2) WODs, Conditioning, & Track Work |
| Oly/Strength Work: (90-120 min+) |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| OPTIONAL: May C&J first (if it has been down/you want to prioritize it) and perform Snatch 321 and Snatch wave 2 together after C&J. |
| A) Snatch: to top x3,x2,x1 (*match or beat Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| a. 50% x 3 |
| b. 60% x 3 |
| c. 70% x 3 |
| d. 80% x 2-3 |
| e. 85% x 2-3 |
| f. ~88-90% x 1-2 |
| g. ~91-95% x1-2 |
| h. ~94%-100%+ x1…(find top single: 3 miss limit or coaches call) |
| B) C&J: to top 321+Front Squat + Jerk ( front squat + Jerk on last clean of each set-if miss jerks, keep going w/the cleans) x3+1+1,x2+1+1,x1+1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1) 50% x 3+1+1 |
| 2) 60% x 3+1+1 |
| 3) 70% x 3+1+1 |
| 4) 80% x 2-3+1+1 |
| 5) 85% x 2-3+1+1 |
| 6) ~88-90% x 1-2+1+1 |
| 7) ~91-95% x1-2+1+1 |
| 8) ~94%-100%+ x1+1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. Then: OPTIONAL back off C&J @90% of top C&J make for 1+1 x3 sets). |
| C) Snatch-Wave 2: Snatch Wave 2: 3s x3-5 sets (at ~75-80%+ of top x1 in wave 1)(2-3 min rest per set) |
| D) Back Squat: to top 3,2,1 (~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. |
| E) 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 back off speed sets: -10% from top set x2, -20% from top set x2. (~15 min) |
| F) Pause Back Squat: to top 3,2,1 (‘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) |
| G) Cl Deads: x5rm, 85% of 5rm x10-f, 70% of 5rm x15-f OR 5s x3 sets (OR x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps)(~15 min) |
| H) Low Back: Barbell Sweeping Back Extensions x8-10 reps x3 sets w/brief pause at the top (or just regular barbell back extensions) |
| *If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours). 2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach). Also, for Saturday may do lifts in AM and squats in PM. *May do pulls after oly lifts or squats. *On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
| Part 2: May do later in day… |
| WOD: |
| Note: may edit any exercises for individual needs |
| 30 MU FBT (Bar OR Rings OR 15 bar, 15 Ring) (>CTB Pullups & Pullups) |
| Every time you come come off the bar/rings: x3 Wall Walks |
| (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) |
| and/OR: |
| Regionals Prep: |
| Regionals 2012-Event 6: |
| For time: |
| Three rounds of: |
| 7 Deadlifts (345 / 225 lbs) |
| 7 Muscle-ups |
| then, |
| Three rounds of: |
| 21 Wall ball shots (20 / 14 lb ball to 10′) |
| 21 Toes-to-bar |
| then, |
| 100-foot Farmer carry (2 – 100 / 70 lb dumbbells) |
| 28 Burpee box jumps (24″ / 20″ box) |
| 100-foot Farmer carry (2 – 100 / 70 lb dumbbells) |
| 3 Muscle-ups |
| 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+) |
| 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+) |
| 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) |
