Heavy Metal CrossFit Competitor’s Blog: Sunday 11/6/16
| Recovery day: | ||
| 1) Stretch/mobilize everything (full lower body circuit, happy shoulders, etc). | ||
| 2) Optional: LONG to MEDIUM duration/steady state type work (row, bike, swim, run/walk, etc). Keep intensity low and don’t overly tax system. | ||
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. | ||
| *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 | ||
| 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) | ||
| 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) | ||
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) | ||
| *Recommended warm-up sets in parenthesis may be adjusted as needed | ||
| 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 | ||
| x2 RM (or AMRAP,-1-2 reps is ok) | ||
| 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) | ||
| 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: 5 Box Jump Overs | ||
