Heavy Metal CrossFit Competitor’s Blog: Thursday 11/26/15
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.
Wave 4 of 4: Intensification 2: ‘321…Peak’ (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!
Plan A: Based on meet prep, peak, or recovery wash out. Plan B & C: May be used if training through w/no meets and recovery/body is good.
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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
Snatch (OR Power Snatch if stay w/in %):
Plan A: x3, x2, x1…(Up to ~80-90%+ of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min)
Snatch Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min)
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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
Clean & Jerk (OR Power Clean if stay w/in %):
Plan A: (Opt. Jerk last rep) x3, x2, x1…(Up to ~70-80% of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30 min)
Clean Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min)
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)
Rack Jerks (Jerk blocks ok):
To top x3, x2, x1 x7-10 sets/singles (may work up, down, or stay at the same weight after top x1 based on quality) (~60-90s rests) (Note: week of competition drop these or no more than top x3,2,1)
(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.
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):
To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
~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): 5s x3-5 work sets
*Recommended warm-up sets in parenthesis may be adjusted as needed
Reps/Work:
(x10 w/u (bar))
(x3 @ ~50% (of 3RM))
(x3 @ ~75% (of 3RM))
(x3 @ ~90% (of 3RM))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f)
- B) HSPU-Kips: 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f)
Negatives? Negatives w/defecit?
- C) Ring Dips: 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
Negatives? Lockouts?
- D) Strict Ring MU (banded fine) (or High Ring Pullups (w/fingerless false grip)): 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
- E) Chest to Ring Pullups (w/fingerless/fingertip/false grip): 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
- E) Ring Pullups (w/false grip): 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
- F) DB Rows or Ring Rows (w/false grip): 5s 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))
x2 RM
x2 RM (or AMRAP,-1-2 reps is ok)
x2 RM (or AMRAP,-1-2 reps is ok)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-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)
Open WOD: 11.6
7 min AMRAP
Complete as many reps as possible in 7 minutes following the rep scheme below:
65/100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65/100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65/100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
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)
FBT
21 HSPU, 21 CTB
15 HSPU, 15 CTB
9 HSPU, 9 CTB
21 Ring Dips (or burpees), 21 Pullups
15 Ring Dips (or burpees), 15 Pullups
9 Ring Dips (or burpees), 9 Pullups
Conditioning: Rowing
2 rounds: Row 1500m, rest 3 min
3 rounds: Row 1000m, rest 3 min
3 rounds: Row 1000m, rest 3 min
