| Heavy Metal CrossFit Competitor’s Blog: Thursday 10/11/18 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Upper Strength, Gymnastics Skills (HS, HS Walks, and optional: MU, Pullup Quota), optional conditioning/WOD, &/or other quota work. Daily stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary ,Gymnastics Skills (MU, HS, & Pullups, etc), WOD 1 (Sprint/Heavy), WOD 2 (Conditioning type), Quota & Skill Work: Pullups, and optional HS, HS Walks, etc. |
| ~5-6pm: Weightlifting |
| Wave 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 3) |
| *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 |
| Optional/recommended-Snatch Sotts OR Muscle Snatch (If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): |
| 90-95% of Tuesday’s RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| Snatch: Either, Plan A: Hang at Knee Snatch, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed) |
| *If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts) |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) |
| First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor |
| Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor |
| Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically) |
| Snatch Pulls: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls (*May do High Pull or Regular Pull) |
| x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| (*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls) |
| Weightlifting Performance/Technique Option: Clean & Jerk |
| Optional/recommended-Jerk/Clean Grip Sotts Press (Optional: Jerk Sotts TO Split Press)(If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): |
| 90-95% of Tuesday’s RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| Clean: Either, Plan A: Hang at Knee Clean, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+ Optional Power Jerk on last rep) (Full lifts preferred but may do powers if needed) |
| *If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts) |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) |
| First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor |
| Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor |
| Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically) |
| Clean Pulls: 3 Part Top Down Hang Series Pulls OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls |
| x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| (*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls) |
| Crossfit Hyrbid Option: Snatch |
| TnG Power or Hang Power:To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%32 OR: Plan C: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM) |
| Crossfit Hyrbid Option: Clean & Jerk |
| TnG Power or Hang Power Clean + Pw Jerk (Jerk every rep or at least last):To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%32 OR: Plan C: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM) |
| Optional Jerk Warm-up/Technical Tighteners: |
| Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests) |
| Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests) |
| Weightlifting Performance/Technique Option: Jerk/STOH |
| Rack Jerks (Jerk blocks ok): |
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 |
| (Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split. |
| Crossfit Hyrbid Option: Jerk/STOH |
| TnG Split Jerks (or at least out of rack keeping bar in front rack for the whole set) |
| To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%32 OR: Plan C: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM) |
| Optional Jerk Work: |
| Jerk Drives OR Dips (w/dips pause in bottom of jerk dip for 3s) |
| x3, x3, x3 (~90-100%+,~ 95-105%+, ~100-110%+…may do more) (90s-2min rests) (~10 min) |
| Jerk Recoveries or Supports (Recoveries are from split and supports are from power jerk position): |
| Work to top x5, 3, 1 (if supports: hold lockouts for ~3, 5, or 10s as needed) |
| Optional: Jerk Leg Corrective: |
| Opposite Leg Overhead Split Squats w/bar+ x10x3 (OR: Alternating lunges and/overhead optional) |
| Push Press (or BTN Push Press or Sn Grip Push Press): |
| x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~20 min) |
| ~6-6:30pm: Muscle Ups & HS Skill |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ |
| HS Walk Skill Work: |
| HS Walk Practice- |
| Beginner/Intermiedate: |
| ‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs) |
| Start at 2 feet away: take 3 consecutive attempts to walk to wall. When complete 3 successful in a row MAY back up 1-2 more feet (continue same approach: at new distance, once complete 3 successful MAY back up 1-2 feet further) |
| Advanced: |
| 10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs) |
| HS Walk for Max distance, rest 60s |
| ~6:30-7:30pm: Upper/Quota (***or quota after WOD/s) |
| Upper Strict Strength Suggestions & Considerations: |
| Out of Season: Sets 4 & 5-Perform high rep strict back off sets for muscular endurance (Unless strict strength is more important for current goals: then do the lower rep scheme). |
| In Season: Sets 4 & 5: Drop the high rep strict back off sets to prevent skill & wod fatigue (However, may perform the lower rep schemes) |
| During Season/Competition Weeks: Drop sets 4 & 5 and if needed just work up to 1 top set for the day of the current rep scheme. May also drop 1 upper body day and perform just 1 upper body maintenance day on Tuesday or Friday) (During CF Regionals & CF Games drop the Friday workout for the last 2 weeks). |
| Upper Strength (srict): ~30-45 Minutes (if stick to proper rest periods) |
| (~30 Minutes: If short on time, need to taper/peak, or just maintain strength-drop optional 4th & 5th sets) |
| (~45 Minutes +: If do all optional/bonus sets and any other auxiliary upper work) |
| (Note: See 1 Day per week upper maintenance option on Friday’s) |
| ***Add the scale as needed note by the drop sets) |
| *May superset push and pull exercises below (better for conditioning) (ex: Bench Press w/BB Row) or run through one at a time (better for strength) (In the later case may do all push exercise first, then all pull). |
| (Note: if you often sandbag an exercise wihtin a superset: don’t superset them;) |
| A1) Military Press (or DB Press): 3s x3-5 work sets (w/optional high rep strict work back offs) |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-2 min) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 4RM)) |
| (x3 @ ~75% (of 4RM)) |
| (x3 @ ~90% (of 4RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) |
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) |
| A2) Ring Pullups (Ideally w/false grip) (or Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings)): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg.) |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) |
| (x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) |
| Optional: Negatives? |
| B1) HSPU-Kip (if can’t do 10+ stirct, do strict again and kip w/quota work): 3s x3-5 work sets (w/optional high rep strict work back offs) |
| *Scale as needed (in general or for back off/high rep sets: bands/blocks/cannon/kips or kips to negatives/rest ~10-15s & continue reps, etc.) |
| **Progress as able (with respective rep schemes): Weight-vest/MB, Deficit/ Parallettes, Free HSPU, Rings, etc |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (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) |
| Optional: Negatives? Negatives w/defecit? |
| B2) Chest to Ring Pullups (strict, bands fine & ideally w/false grip) (or: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.) |
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) |
| **Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc. |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (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) |
| Optional: Negatives? |
| C1) Ring Dips: 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.) |
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) |
| **Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc. |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (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) |
| Optional: Negatives/Lockouts? |
| C2) Ring Rows (or 1 Arm DB Rows): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.) |
| (Other options: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs) |
| *Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.) |
| **Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc. |
| (Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| Reps/Work: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| x3 RM (or AMRAP,-1-2 reps is ok) |
| (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) |
| Optional: Negatives? |
| 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 |
| Kip Quota (***or quota after WOD/s): |
| Pull-(may alter order as needed) |
| CTB Pullups (Butterfly?) ~25-50+ |
| Kipping Pullups (Butterfly?) ~25-50+ |
| T2B (kipping) ~25-50+ |
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) |
| Push-(may alter order as needed) |
| HSPU (kip/strict) ~20+ |
| Ring Dips (kip/strict) ~30+ |
| 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: (may perform after kip work and superset push and pull sets) |
| A1) HSPU: ~10-20+ |
| A2) Pullups: ~10-20+ |
| B1) Ring Rows: ~20+ |
| B2) Ring Dips: ~20+ |
| (or simply: 1-3 sets AMRAP each) |
| Endurance bonus (optional): |
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets |
| WOD, Conditioning, & Skill Options: |
| Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired) |
| Part B) 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 |
| Part A: Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired) |
| WOD: |
| (*May adjust/scale/switch exercises as needed) |
| “Chesticles” |
| 21-15-9 CTB |
| 100ft, 75ft, 50ft Sled Push (150-200/200-250) |
| “Legless Double Unders” |
| 20 DU |
| 2 Rope Climbs (First legless) |
| 40 DU |
| 4 Rope Climbs (First 2 legless) |
| 60 DU |
| 6 Rope Climbs (First 3 legless) |
| 80 DU |
| 8 Rope Climbs (First 4 legless) |
| 100 DU |
| 10 Rope Climbs (First 5 legless) |
| (May sub DU w/HSPU: 15, 12, 9, 6, 3 strict OR defecit) |
| 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) |
| *Week 2 Test (Match or beat last weeks numbers) |
| Straight EMOM (same exercise for all rounds, then move on) |
| 3 Min Each EMOM: ME Unbroken (Weight vest optional, or vest on first rounds only): |
| (3 rounds each, for 18 minutes non-stop) |
| (Numbers indicate round #) |
| 1, 2, 3) CTB |
| 4, 5, 6) HSPU |
| 7, 8, 9) Pullups |
| 10, 11, 12) Dips |
| 13, 14, 15) Ring Rows (or 1-2+ Rope Climbs every round) |
| 16, 17, 18) HR Pushups |
| General Conditioning: Rowing |
| Row 2000m (10 min cap), rest 2-3 min, THEN: Row 1000m (cap 5 min), rest 2-3 min: THEN: Row 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. |
