Heavy Metal CrossFit Competitor’s Blog: Thursday 10/15/15
*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!
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: 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: 3 Part Top Down Hang Series, OR: B: Hang at Knee Snatch, 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)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
(*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90% of Monday’s lifts)
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)
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: 3 Part Top Down Hang Series, OR: B: Hang at Knee Clean, 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)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
(*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90% of Monday’s lifts)
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)
Rack Jerks (Jerk blocks ok):
x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3
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/
~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 Strength:
*may superset push and pull exercises below(better for conditioning) (ex: A-Bench Press w/ D-BB Row) or run through one at a time (beter for strength).
- A) Military Press (or DB Press): 3s x3-5 work sets
*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)
- B) HSPU-Kips: 3s x3-5 work sets *HSPU Scales (progress/regress): *bands/blocks/cannon>deficit>parallettes>ring HSPU>free>weighted (Kips to negatives plan B only)
*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)
Negatives? Negatives w/defecit?
- C) Ring Dips: 3s x3-5 work sets (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.)
*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)
Negatives?
- D) Strict Ring MU (banded fine) (or High Ring Pullups (w/fingerless false grip)): 3s x3-5 work sets (tempo: 10s hold at top & controlled neg.)
*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)
- E) Chest to Ring Pullups (w/fingerless/fingertip/false grip): 3s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.)
*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)
Negatives?
- E) Ring Pullups (w/false grip): 3s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.)
*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)
Negatives?
- F) DB Rows or Ring Rows (w/false grip): 3s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.)
*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)
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/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs):
(*May adjust/scale/switch exercises as needed)
Crossfit Open WOD: 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (125/185)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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 1 Test (next week match or beat)
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
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)
