| Heavy Metal CrossFit Competitor’s Blog: Thursday 10/18/18 |
| 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 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ |
| *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 (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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Snatch: Either-Plan A: Snatch x321, OR: Hang Snatch + Snatch, OR: 1 Pull & 1 Full (OR: High Pull + Power), OR: 1 Pause @ Knee Snatch + Hang at Knee Snatch |
| Snatch x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30-45 min) |
| (OR: Hang Snatch + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday) (OR: Snatch Pull + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Snatch + Hang @ Knee Snatch to top 1+1, then Hang OR Pause @ Knee Snatch x1 to ~85-90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) |
| Snatch Pulls (‘may’ drop pulls if do back off sets): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| 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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Hang Clean + Clean, OR: 1 Pull & 1 Full (OR: High Pull/Pull + Power), OR: 1 Pause @ Knee Clean + Hang at Knee Clean, OR: Power Clean + Clean + Front Squat (Opt. Jerk last rep) |
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30 min) |
| (OR: Hang Clean + Clean to top 1+1, then Clean x1 to ~85-90% of Monday) (OR: Clean Pull + Clean to top 1+1, then Clean x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Clean + Hang @ Knee Clean to top 1+1, then Hang OR Pause @ Knee Clean x1 to ~85-90% of Monday) (OR: Power Clean + Clean + Front Squat, then Clean + Front Squat x1+1 to ~85-90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) |
| Clean Pulls (‘may’ drop pulls if do back off sets): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Plan A: TnG Powers (Plan B: Hang Powers-if did TnG on Wed, etc) x4rm, then drop 20% for 4s x5sets EMOM |
| Crossfit Hyrbid Option: Clean & Jerk |
| Plan A: TnG Powers (Plan B: Hang Powers-if did TnG on Wed, etc) x4rm, then drop 20% for 4s x5sets 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: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (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) |
| (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): x3, x2, x1, then optional: 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) |
| 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): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| ~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/ |
| ~7:20-7:30pm |
| 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) |
| 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;) |
| 4s: Plan A-4s w/high rep back offs, Plan B: Regular 4s x3-5 work sets (for strict strength focus and WOD preservation), Plan C: Just to RM (for time/peak/recovery purposes) |
| A1) Military Press (or DB Press): 4s 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)) |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) |
| A2) Ring Pullups (Ideally w/false grip) (or Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings)): 4s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) |
| Optional: Negatives? |
| B1) HSPU-Kip (if can’t do 10+ strict, MAY do strict again and kip w/quota work): 4s 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-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): 4s 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) (scale as needed: options above) |
| Optional: Negatives? |
| C1) Ring Dips: 4s 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) (scale as needed: options above) |
| Optional: Negatives/Lockouts? |
| C2) Ring Rows (or 1 Arm DB Rows): 4s 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above) |
| (x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-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 |
| ~7:30-8:00pm+: WODs/Conditioning |
| 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 |
| WOD: |
| (*May adjust/scale/switch exercises as needed) |
| *Pick 1-2 of the 3 |
| WOD 1: |
| “Heavy Metal 21-15-9 Complex #1” |
| 8 Cleans (115+/155+) (Or, deadlifts) |
| 7 STOH (Or, Thruster) |
| 6 Front Squat (Or, OHS) |
| 8 Ring MU |
| 7 HSPU (Def 6/9 or Strict or Para.) |
| 6 Rope Climb (Or, DB Snatch 75/100, HS Walk 60ft, 60 Cal Row) |
| 6 Cleans |
| 5 STOH |
| 4 Front Squat |
| 6 Ring MU |
| 5 HSPU |
| 4 Rope Climb (Or, DB Snatch 75/100, HS Walk 40ft, 40 Cal Row) |
| 4 Cleans |
| 3 STOH |
| 2 Front Squat |
| 4 Ring MU |
| 3 HSPU |
| 2 Rope Climb (Or, DB Snatch 75/100, HS Walk 20ft, 20 Cal Row) |
| AND/OR: |
| WOD 2: |
| “Mary Lou’s Marathon” |
| 100ft HS Wak |
| 10 MU |
| 20 HSPU |
| 30 CTB (or T2B) |
| (Optional: run 400m) |
| 80 ft HS Wak |
| 8 MU |
| 16 HSPU |
| 24 CTB (or T2B) |
| (Optional: run 400m) |
| 60 ft HS Wak |
| 6 MU |
| 12 HSPU |
| 18 CTB (or T2B) |
| AND/OR: |
| WOD 2: |
| LUMBERJACK 20 |
| 20 Deadlifts (275lbs) |
| Run 400m |
| 20 KB swings (2pood) |
| Run 400m |
| 20 Overhead Squats (115lbs) |
| Run 400m |
| 20 Burpees |
| Run 400m |
| 20 Pullups (Chest to Bar) |
| Run 400m |
| 20 Box jumps (24″) |
| Run 400m |
| 20 DB Squat Cleans (45lbs each) |
| Run 400m |
| 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) |
| Push Motherfucker!’ |
| Complete required reps FBT w/timed rests: when stop reps/rest, 10s rest (but, may extend as needed), then must continue until complete) (ex: 25 reps, rest 10s, 15 reps, rest 10s, 8 reps…until reach 100 total) |
| *10s rests |
| 50 HSPU |
| 50 Dips |
| 50 HR PU |
| Rest: ~3-5+min |
| 5 Rounds: |
| F6/M10 CTB |
| 10 Burpees |
| 5 Rounds: |
| F6/M10 Pullups |
