| Heavy Metal CrossFit Competitor’s Blog: Sunday 7/3/2016 | |||||
| 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. | |||||
| Wave 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 3) | |||||
| Snatch:(Optional/recommended: Last rep of each set-Add an Overhead Squat-Especially if haven’t done this week/wave yet) | |||||
| x3, x2, x1…(Max/match or beat Monday’s lifts): optional back offs: 3-7 singles @90%+ of top Snatch (60s rests, or for practice sitting: ~3 min+) (~45 min) | |||||
| Optional-Snatch Pulls: | |||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |||||
| Clean & Jerk:(Optional/recommended: Last rep of each set-Clean+Front Squat+Jerk) | |||||
| To top x3, x2, x1… (Jerk last rep)(Optional/recommended: Last rep of each set-Clean+Front Squat+Jerk)(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+) (~30-45 min) | |||||
| Optional-Clean Pulls: | |||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |||||
| 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: | |||||
| 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x3, -20% from top set x3 (no belt on this set if wear one). (~15 min) | |||||
| (OR: If did 3rm 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: | |||||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | |||||
| 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) | |||||
| x3 RM (or AMRAP,-1-2 reps is ok) | |||||
| x3 RM (or AMRAP,-1-2 reps is ok) | |||||
| *If problem is skill/technique/strength/power/speed do less reps per set | |||||
| **If problem is endurance or speed endurance do more reps per set and less sets | |||||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | |||||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | |||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | |||||
| Kip Quota (***or quota after WOD/s): | |||||
| Pulling Kips-(may alter order as needed) | |||||
| 1) CTB Pullups (Butterfly?) ~25-50+ | |||||
| 2) Kipping Pullups (Butterfly?) ~25-50+ | |||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | |||||
| Pushing Kips & Push Quota-(may alter order as needed) | |||||
| 3) HR Pushups (HR/TnG) ~30+ | |||||
| Hand Stand Walk/Handstand: Quota/Capacity | |||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | |||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | |||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | |||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | |||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | |||||
| (for ‘push work’ may save for after HS work If needed). | |||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | |||||
| (note: could divide up strict on Tuesday and Kip on Thursday) | |||||
| (HR Pushups if not performed above ~30+) | |||||
| (or simply: 1-3 sets AMRAP each) | |||||
| Endurance bonus (optional): | |||||
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets | |||||
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above) | |||||
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above) | |||||
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above) | |||||
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above) | |||||
| Quota/Skill Work (***or quota after WOD/s): | |||||
| *If problem is skill/technique/strength/power/speed do less reps per set | |||||
| **If problem is endurance or speed endurance do more reps per set and less sets | |||||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | |||||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | |||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | |||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | |||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | |||||
| Hand Stand Walk/Handstand: Quota/Capacity | |||||
| 1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2) | |||||
| 2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc) | |||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | |||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | |||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | |||||
| (for ‘push work’ may save for after HS work If needed). | |||||
| Optional Strict: (may perform after kip work and superset push and pull sets) | |||||
