Heavy Metal CrossFit Competitor’s Blog: Thursday 12/11/14
| Wave 3B-Week 3 of 3 |
| Note: |
| 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. |
| AM Workout (or move to Sunday or: 1 upper maintenance day on Friday) |
| Upper Strength: (30-45+ min)(rest as little as possible between exercises, and no more than 60s between each superset-use stop watch) |
| A1) Military Press (or DB Press): |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM) |
| x12-F (@75% of 4RM) |
| A2) Chest to Ring Pullups: (3/4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM)(*may use normal tempo) |
| x12-F (@75% of 4RM) (*may use normal tempo) |
| B1) HSPU-Kips: *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 |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM) |
| x12-F (@75% of 4RM) |
| B2) Ring Pullups (to chin): (w/regular tempo & normal grip) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM)(*may use normal tempo) |
| x12-F (@75% of 4RM) (*may use normal tempo) |
| C1) Ring Dips: (w/3&4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM)(*may use normal tempo) |
| x12-F (@75% of 4RM) (*may use normal tempo) |
| C2) Ring Rows (or DB Rows): (w/3&4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (-1 rep is ok) |
| x4 RM (-1-2 reps is ok) |
| x8-F (@90% of 4 RM)(*may use normal tempo) |
| x12-F (@75% of 4RM) (*may use normal tempo) |
| HS/HS Walk Skill Work (~10-15min)(May save for PM if needed.) |
| (see below for details) |
| PM Workout |
| 6:00-7:00pm |
| Oly Work: (45-60 min) |
| (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: ‘I feel good, let’s do it!’ |
| Follow listed workout as stated. |
| Or: |
| Plan B: ‘I’m wrecked, what should I do?’ |
| Technical Tighteners: technical tightening and active recovery-should feel great, tighten positions, technique, and no pain. No weight, just bar and tech plates. |
| (note: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo). |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 1) Snatch: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 2) Clean: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep) |
| (Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done) |
|
| *Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg). |
|
| ~7:00-7:30pm |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Rings: |
| 7 rounds-every 60s: Work in the 4 rep range (+ or – 1 rep) (progress as able: ankle weights>vest>MB>belt>strict) |
| Bar: |
| 3 Rounds of (triple drop set cluster): xF, rest 15s, xF, rest 30s xF (goal is max number of reps per round of 3). (rest no more than 2 min between each round)(10 min cap) |
| ~7:30-7:45pm |
| WOD 1: (15 min+) |
| Note: may edit any exercises for individual needs |
| “Grace” |
| 30 GTOH FBT (95/135) |
| World Wide -Men: |
| #1: ??? 1: 02 Dan Bailey |
| Research: |
| https://www.youtube.com/watch?v=IhFe5cqP1mI |
| Rest 2 min, THEN, Part 2: |
| 30 Thrusters (65/95) |
| Rest 2 min: Then- |
| 30 OH Squats (65/95) |
| ~7:45-8:00pm |
| WOD 3/Cond: (15 min+) |
| Either WOD from above &/or: |
| Note: may edit any exercises for individual needs |
| Regionals 2011-Event 6: |
| For time: |
| Row 20 calories |
| 30 Burpees |
| 40 Two-arm dumbbell ground-to-overhead (45/35lb DBs) |
| 50 Toes to bar |
| 100 foot Overhead walking lunge (45/25lb plate) |
| 150 foot Sprint |
| Regional-Men: |
| #1: 9:55 Phillip Kniep |
| #14: 14:04 Josh Nimmo |
| Regional-Women: |
| #1: 11:13 Elisabeth Akinwale |
| #14: 16:15 Andrea Bell |
| ~8:00-8:15+pm |
| Kip: ‘quota type’-complete reps below: as fast as possible w/best quality (10 min cap) |
| *Note: if can’t perform a version/progression redistribute reps into current abilities/regressions (AND: reverse order). |
| **Note: may opt. out of quota work with: 30MU of choice FBT or 7 Rope Climbs of choices |
| Advanced:(optional: add 5-15+lb vest or MB for all or half the reps) |
| CTB Butterfly: 20 |
| Butterfly: 30 |
| CTB Regular Kip: 20 |
| Regular Kip: 30 |
| Optional: Ring MU Negatives: ~5-10 (1 rep every 30s) |
| Optional: Rope climb x3-5 (legless) |
| (for ‘push work’ may save for after HS work If needed). |
| HSPU: 20 |
| Ring Dips: 30 |
| HR Pushups: 30 |
| Endurance bonus (optional): Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets |
| *If problem is 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 as long as possible, then 10s, 15s, 30s and so on. |
| ~8:15-8:30+pm (*ONLY if not done in AM) |
| HS/HS Walk Skill Work (~10-15min)(*ONLY if not done in AM) |
| HS Skill Work (10 min) |
| Beginner to Intermediate: |
| 1) Hand raises: Accumulate 50+ reps |
| 2) HS Walk Practice- |
|
| 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: |
| 1) HS Walk Practice: accumulate 400 ft in as few rounds as possible. |
| (note: top 2 male and female regional competitors ALL cleared 300 ft in 1 round at 2014 Regionals) |
