Heavy Metal CrossFit Competitor’s Blog: Thursday 12/4/14

by | Dec 4, 2014 | Heavy Metal Crossfit Competitors Workouts | 0 comments

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Heavy Metal CrossFit Competitor’s Blog: Thursday 12/4/14

Wave 3B-Week 2 of 3
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.
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)
  1. A) Clean Sotts (jerk grip) x2*3 x3
  2. B) Snatch-Pick one based on needs (30 min):
  3. Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses)
  4. Technical/Speed/Consistency/Recovery: Sn from Blocks @ Knee x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+) or H. Sn x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+) (straps)
  5. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1
  6. C) C&J-Pick one based on needs (15-20 min):
  7. Speed/Consistency: Pw C&J 3&1, 2&1, 1&1
  8. Technical/Speed/Recovery: H Pw Cl + Pw Cl & Pw J to top 1&1&1 (~60-70%+), then top Pw Cl & Pw J x1&1 (~70-80%+)
  9. D) Rack Jerks (if didn’t do yesterday): to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good). Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest.
  10. E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)
*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).
  1. F) Push Press: 4s x3 (or x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (~10-15 min)
~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
Isabel
30 Snatches FBT (95/135)
World Wide -Men:
#1:???:53 David Lynn??? 1:25 Spencer Hendel
Research:
https://www.youtube.com/watch?v=1UVmA9TGNJk
WOD 2:  (15 min+)
Regionals 2011 event 4
For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
Regional-Men:
#1: 18: 38 Brandon Pastorek
#20: 23:53 Sinan Gocmen
World Wide -Women:
#1: ??? 16:00 Annie Thorisdottir
#50: ???
Regional-Women:
#1: 18:03 Megan John
#20: 25:32 Emily Oby
Research:
Annie
https://www.youtube.com/watch?v=L2A97ILipPQ
~7:45-8:00pm
WOD 3/Cond: (15 min+)
Either WOD from above &/or:
Note: may edit any exercises for individual needs
2012 Games Open WOD 12.1
AMRAP in 7 Min
Burpees (6″ Jump from Max Reach)
World Wide -Men:
#1: 161 Scott Panchik
#45: 140 Josh Golden
Regional-Men:
#1: 148 Tim Blackstone
#19: 131 Kyle Kasperbauer
World Wide -Women:
#1:143 Kristan Clever
#43: 128 Annie Thorisdottir
Regional-Women:
#1: 135 Megan John
#17: 119 Deborah Cordner Carson
Research:
Kristan Clever
https://www.youtube.com/watch?v=IRbrNk-8roM
~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 a slong 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-
  1. a) ‘Walk too wall’:
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)

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