| Heavy Metal CrossFit Competitor’s Blog: Saturday 6/11/16 |
| 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): 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) |
| 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: |
| King KongZ: |
| Part 1: |
| 3 Rounds |
| 1 Deadlift, 320/455 lb. (scale as needed) |
| 2 Muscle-ups |
| 3 Squat Cleans, 175/250 lb. |
| 4 Handstand Push-ups (Strict) |
| 400m Sprint (or 100ft HS Walk) |
| Part 2: |
| 3 Rounds |
| 1 Deadlift, 320/455 lb. (scale as needed) |
| 2 Muscle-ups |
| 3 Squat Cleans, 175/250 lb. |
| 4 Handstand Push-ups (Strict) |
| 400m Sprint (or 100ft HS Walk) |
| 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: x10 DL (135/185) |
| (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+) |
| 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) |
