Heavy Metal CrossFit Competitor’s Blog: Thursday 10/13/2016

by | Oct 13, 2016 | Heavy Metal Crossfit Competitors Workouts

IMG_0044

Heavy Metal CrossFit Competitor’s Blog: Thursday 10/13/2016
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’
*Recommend to copy and paste workout into each respective day on your sheet
*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): To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x4rm, -5%x4, -5%x4, -0-5%x4, -0-5%x4 OR: Plan C: Match or beat last week’s: x4rm, then drop 20% for 4s x5 sets EMOM)
Crossfit Hyrbid Option: Clean & Jerk
Plan A: TnG Powers (Plan B: Hang Powers-if did TnG on Wed, etc) E2MOM: To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x4rm, -5%x4, -5%x4, -0-5%x4, -0-5%x4 OR: Plan C: Match or beat last week’s: x4rm, then drop 20% for 4s 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: 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): To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x4rm, -5%x4, -5%x4, -0-5%x4, -0-5%x4 OR: Plan C: Match or beat last week’s: x4rm, then drop 20% for 4s 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):
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
(~30 Minutes: If short on time, need to taper/peak, or just maintain strength-drop optional 4th & 5th sets)
~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).
Skill, Quota, & Conditioning Work:
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)
(*May use this for your quota work if skills are sharp. If need more quota work/skill practice after, go for it)
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)
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)
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?
(or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30)
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
Hand Stand Walk/Handstand: Quota/Capacity
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)
(for ‘push work’ may save for after HS work If needed).
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)
(or simply: 1-3 sets AMRAP each)
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)
“Bars & Balls”
Min 1,3,5,7,9,11:
Max STOH (at Min 7: Switch to GTOH)
Min 2,4,6,8,10,12:
Max MU/CTB, etc
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)
(Note: May perform up to 10 reps of each exercise each round if too easy;)
10 HSPU, Run 50 Yards, 10 CTB, Run 50 Yards
8 HSPU, Run 50 Yards, 8 CTB, Run 50 Yards
6 HSPU, Run 50 Yards, 6 CTB, Run 50 Yards
4 HSPU, Run 50 Yards, 4 CTB, Run 50 Yards
2 HSPU, Run 50 Yards, 2 CTB, Run 50 Yards
Then:
10 Pushups or R. Dip, Run 50 Yards, 10 Pullups, Run 50 Yards
8 Pushups or R. Dip, Run 50 Yards, 8 Pullups, Run 50 Yards
6 Pushups or R. Dip, Run 50 Yards, 6 Pullups, Run 50 Yards
4 Pushups or R. Dip, Run 50 Yards, 4 Pullups, Run 50 Yards
2 Pushups or R. Dip, Run 50 Yards, 2 Pullups, Run 50 Yards
General Conditioning: Rowing
3 rounds: Row 1000m, rest 3 min
Verified by MonsterInsights