| Heavy Metal CrossFit Competitor’s Blog: Saturday 5/5/18 |
| 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) |
| 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 |
| WOD: |
| (*May adjust/scale/switch exercises as needed) |
| “BADGER” |
| 3 Round For Time: |
| 30 Squat Cleans (65/95) 30 Pull-Ups 800m Run |
| 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) |
| 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) |
| 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+) |
| 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+) |
| 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. |
