Heavy Metal CrossFit Competitor’s Blog: Thursday 11/3/2016

by | Nov 3, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Thursday 11/3/2016
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.
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!
Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs
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 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 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)
And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip)
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)
Weightlifting Performance/Technique Option: Snatch
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)
Crossfit Hyrbid Option: Snatch
TnG or Hang Power Snatch: To top x3,2,1, then: x20-f w/~50-65% (of 1rm) (OR: Plan B: E2MOM: x2rm, -5%x2, -5%x2, -0-5%x2, -0-5%x2 OR: Plan C: Match or beat last week’s: x2rm, then drop 20% for 2s x5 sets EMOM)
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)
Weightlifting Performance/Technique Option: Clean & Jerk
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)
Crossfit Hyrbid Option: Clean & Jerk
TnG 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: x2rm, -5%x2, -5%x2, -0-5%x2, -0-5%x2 OR: Plan C: Match or beat last week’s: x2rm, then drop 20% for 2s x5 sets EMOM)
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.
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: x2rm, -5%x2, -5%x2, -0-5%x2, -0-5%x2 OR: Plan C: Match or beat last week’s: x2rm, then drop 20% for 2s 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):
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)
x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s)
~6-6:30pm: Muscle Ups & HS Skill
WOD, Conditioning, & Skill Options:
Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired)
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)
3 on 1 off for each part, 3 parts: (Option B: 5 reps for each exercise and work as AMRAP)
Advanced:
10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs)
HS Walk for Max distance, rest 60s
Add one rep every round…
~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).
1 Burpee Over Bar
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 Strength & Quota’ 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;)
Add one rep every round…
A1) Military Press (or DB Press): 2s 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))
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)
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo)
A2) Ring Pullups (Ideally w/false grip) (or Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings)): 2s 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))
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)
Optional: Negatives?
General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery):
B1) HSPU-Kip (if can’t do 10+ stirct, do strict again and kip w/quota work): 2s 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))
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)
Optional: Negatives? Negatives w/defecit?
*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.
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): 2s 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))
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)
Optional: Negatives?
(x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo)
C1) Ring Dips: 2s 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))
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)
Optional: Negatives/Lockouts?
x2 RM (or AMRAP,-1-2 reps is ok)
C2) Ring Rows (or 1 Arm DB Rows): 2s 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))
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)
Optional: Negatives?
Kip Quota (***or quota after WOD/s):
Pulling Kips-(may alter order as needed)
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).
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
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)
Optional (based on current conditioning & needs): General Conditioning
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
(*May adjust/scale/switch exercises as needed)
“Personal Problems (Rx)”
E2MOM: 7 Rounds (14 min)
Deadlifts-Pick: 100% BW x9, 150% BW x6, 200% x3 (each round)
100m Sprint
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)
Score is total reps (12 rounds x3=36, x5 =60)
With weight vest: ~5-15/20-20+
4 min-
Rounds-1,3,5,7: Def-HSPU (3/6)
Rounds-2,4,6,8-CTB
4 min-
Rounds-1,3,5,7: HSPU
Rounds-2,4,6,8-Pullup
4 min-
Rounds-1,3,5,7: Rings Dips or burpees
Rounds-2,4,6,8-Rope Climb (or T2B/L-Sit)
Every 30s-perform ~5-8 reps (If need to strip reps NO PROBLEM. BUT, goal is to first get all reps on time. Then, next time add a rep if you can. Example: 3 to 4 and 5-6).
Score is total reps (12 rounds x5=60, x8 =96)
General Conditioning: Rowing
Row each for best time, then rest the same time it took to cmplete the round. Score is total time for the circuit.
Then, match or beat times form above. Rest the same time it took to complete the round.
General Conditioning: Rowing
2 rounds: Row 1500m, rest 3 min
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