| Heavy Metal CrossFit Competitor’s Blog: Saturday 6/2/18 |
| 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 4 of 4: Intensification 2: ‘321…Peak’ (Level 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! |
| Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs |
| Weightlifting Performance/Technique Option: Snatch & C&J |
| Snatch: |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests or for practice sitting ~ 3 min+, may go up, down, stay at the same, or wave up/down with the weight) (~45 min) (Max/match or beat Monday’s lifts) (If meet peak may cut reps down as needed) |
| Not sure what attempts or jumps to make? Pick Plan A, B, or C: |
| A) SFS Option:Once in the 90%+ zone: After EVERY rep: Ask yourself-1) Good to go up? 2) Stay at same? 3) Drop back 5-10%? (Take this course every rep for 10 total reps w/60s rests) |
| B)’FaQ-IT: “I am not sure and just want to go for it”:Work up to your top 321 and start counting your singles around ~90%+. Hit the heaviest possible numbers for 7-10 singles based on how things are going. |
| If hit a wall and not sure where to go-FUBAR Back Offs: a) Back off at least ~10% and work back up. b) Back off at least ~10% and finish off your singles at the heaviest possible weight you can drill with authority. |
| C) Consistency: Goal is to make as close to 10 out of 10 lifts as possible at ~85-90%+. |
| Start counting your singles around ~85-90% (or when a weight starts to feel medium heavy to heavy). Once there, repeat it for about 3+ singles. If feels good/more automatic, take a SMALL jump (~1-3kg is fine). |
| Then repeat this same process every rep: Either: a) Repeat until feels good/more automatic b) Continue at the same weight. c) May back off the weight ~5-10% and finish reps there or work back up. (Continue this process until reaching about 10 heavy singles) |
| Clean & Jerk: |
| To top x3, x2, x1… (Jerk last rep)(Max/match or beat Monday’s lifts) (~30-45 min) |
| Optional/Recommended-C&J Back-offs: |
| 1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+) |
| Optional-Snatch Wave 2: Snatch |
| 1s x 7-10 sets @ ~90%+ of top x1 from today (60s rests) |
| Optional-Snatch Pulls (No straps-if possible): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Optional-Clean Pulls (No straps-if possible): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Pick a complex: (Pick A or B) |
| A) Work to top: Pw Sn + Sn + OH Squat, then top: Sn + OH Squat, then: optional back offs: drop 5-7.5% x1,1,1 (60s rests), then: drop 5-7.5% more: x1,1,1 (60s rests) |
| B) Work to top: Snatch + Hang Snatch + OH Squat, then, to top Snatch + OH Squat, then: optional back offs: drop 5-7.5% x1,1,1 (60s rests), then: drop 5-7.5% more: x1,1,1 (60s rests) |
| Crossfit Hyrbid Option: Clean & Jerk |
| Pick a complex: (Pick A or B) |
| A) Work to top: Pw Cl + Cl + Front Squat + Jerk, then top: Cl + Front Squat + Jerk (if missing jerk: may work to top Cl + Front Squat), then: optional back offs at: 1+1x 3 sets @85-90%+ of top Cl+FSqt + J (60-90s rests) |
| B) Clusters: Work to top x3,2,1, then, optional back offs: drop 5-7.5% x1,1,1 (60s rests), then: drop 5-7.5% more: x1,1,1 (60s rests) |
| 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: |
| 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x2, -20% from top set x2 (no belt on this set if wear one). (~15 min) |
| (OR: If did 2rm 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 (drop last 2 weeks before meet): |
| To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| 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: |
| 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 |
| Regionals PREP: |
| Event 1: |
| 10 squat snatches (185/135 lb.), by 2:00 |
| 8 squat snatches (205/145 lb.), by 4:00 |
| 6 squat snatches (225/155 lb.), by 6:00 |
| 4 squat snatches (245/165 lb.), by 8:00 |
| 2 squat snatches (265/175 lb.), by 11:00 |
| Time cap: 11 minutes |
| 2016 Event 5: |
| 3 rounds for time: |
| 400-m run |
| 40 GHD sit-ups |
| 7 deadlifts |
| M 405 lb. F 275 lb. |
| Time cap: 16 minutes |
| 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: Row 10 calories |
| (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) |
| 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+), Farmers carry (125/200+), Yoke (300/450+),Tire flip (350/500+) |
| 100s (ft) x2-4 rounds (rest 2-3 min per round: should be DAMN heavy, adjust weight as needed) |
| Pick two: |
| Carry down & load to sled (50ft): Sandbag, keg, punching bag(100/150+) |
| Drag back on sled (50ft) |
| 300s (ft) x1-3 rounds (rest 3-5 min + per round: should be MEDIUM heavy, adjust weight as needed) |
| Pick three-run each for 100ft and switch: |
| Prowler push (75/125+), HS walk (>oh lunge to bear crawl), OH walking lunge (65/95+), Farmers carry (75/125+), |
| Yoke (250/350+), Carry (sandbag, keg, p bag)(75/125+), 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 x3 (on the minute) |
| 200 x2 (start every 2 min) |
| 400 x1(start every 5 min) |
| Adventure/Burden Run: |
| 2 Laps w/ 100lb punching bag, 1 rope climb x 4 rounds (witch directions every round) |
| Optional: Row |
| 1) Max Effort: 500M (cap 2:30) |
| rest 2-3 min |
