| Heavy Metal CrossFit Competitor’s Blog: Thursday 2/4/16 | ||||
| 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. | ||||
| ~5-6pm: Weightlifting | ||||
| Wave 3 of 4 (Level 3, Week 3 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ | ||||
| *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 | ||||
| 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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Weightlifting Performance/Technique Option: Snatch | ||||
| Snatch: Either-Plan A: Snatch x321, OR: Hang Snatch + Snatch, OR: 1 Pull & 1 Full (OR: High Pull + Power), OR: 1 Pause @ Knee Snatch + Hang at Knee Snatch | ||||
| Snatch x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30-45 min) | ||||
| (OR: Hang Snatch + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday) (OR: Snatch Pull + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Snatch + Hang @ Knee Snatch to top 1+1, then Hang OR Pause @ Knee Snatch x1 to ~85-90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) | ||||
| Snatch Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| Crossfit Hyrbid Option: Snatch | ||||
| TnG Full Snatch: x3rm, -5%x3, -5%x3, -5%x3, -5%x3 (after RM, no more than 2 min rest) | ||||
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min) | ||||
| (OR: 4s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either: Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) | ||||
| 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 8s (unless doing volume work for both back & front squats): drop 10% x8, then drop 20%x8-no belt, Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt, or Speed Reps: drop 10-50%x4, then drop 10-50%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | ||||
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): | ||||
| 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: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Weightlifting Performance/Technique Option: Clean & Jerk | ||||
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Hang Clean + Clean, OR: 1 Pull & 1 Full (OR: High Pull/Pull + Power), OR: 1 Pause @ Knee Clean + Hang at Knee Clean, OR: Power Clean + Clean + Front Squat (Opt. Jerk last rep) | ||||
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30 min) | ||||
| (OR: Hang Clean + Clean to top 1+1, then Clean x1 to ~85-90% of Monday) (OR: Clean Pull + Clean to top 1+1, then Clean x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Clean + Hang @ Knee Clean to top 1+1, then Hang OR Pause @ Knee Clean x1 to ~85-90% of Monday) (OR: Power Clean + Clean + Front Squat, then Clean + Front Squat x1+1 to ~85-90% of Monday) | ||||
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) | ||||
| Clean Pulls (‘may’ drop pulls if do back off sets): | ||||
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | ||||
| Crossfit Hyrbid Option: Clean & Jerk | ||||
| Cluster: Work to top x3,2,1 and/or: *Power Cluster (in catch of power clean go right into pw jerk) (unbroken optional): Work to top x3rm, -5%x3, -5%x3, -5%x3, -5%x3 (after RM, no more than 2 min rest) | ||||
| 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): | ||||
| x3, x2, x1, then optional: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (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) | ||||
| (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): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| ~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: | ||||
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): | ||||
| *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)) | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| (x5 @ ~90% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) | ||||
| Negatives? Lockouts? | ||||
| E) Strict Bar MU (baned>bw>weighted, etc) or High Pullups (bar/strict) (w/fingerless false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 10s hold at top & controlled neg.) | ||||
| 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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) | ||||
| 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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) | ||||
| 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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) | ||||
| 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: | ||||
| (x5 @ ~50% (of 5RM)) | ||||
| (x5 @ ~75% (of 5RM)) | ||||
| x5 RM | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| x5 RM (or AMRAP,-1-2 reps is ok) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) | ||||
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) | ||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | ||||
| 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 | ||||
| WODs | ||||
| 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 | ||||
| WOD: | ||||
| (*May adjust/scale/switch exercises as needed) | ||||
| 2013 Games Open WOD 13.1 | ||||
| AMRAP in 17 Min | ||||
| 40 Burpees (6″ Jump from Max Reach) | ||||
| 30 Snatch (75#) | ||||
| 30 Burpees | ||||
| 30 Snatch (135#) | ||||
| 20 Burpees | ||||
| 30 Snatch (165#) | ||||
| 10 Burpees | ||||
| AMRAP Snatch (210#) | ||||
| 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) | ||||
| (Note: May perform up to 10 reps of each exercise each round if too easy;) | ||||
| 10 HSPU, Run 50 Yards, 10 CTB, Run 50 Yards | ||||
| 8 HSPU, Run 50 Yards, 8 CTB, Run 50 Yards | ||||
| 6 HSPU, Run 50 Yards, 6 CTB, Run 50 Yards | ||||
| 4 HSPU, Run 50 Yards, 4 CTB, Run 50 Yards | ||||
| 2 HSPU, Run 50 Yards, 2 CTB, Run 50 Yards | ||||
| Then: | ||||
| 10 Pushups or R. Dip, Run 50 Yards, 10 Pullups, Run 50 Yards | ||||
| 8 Pushups or R. Dip, Run 50 Yards, 8 Pullups, Run 50 Yards | ||||
| 6 Pushups or R. Dip, Run 50 Yards, 6 Pullups, Run 50 Yards | ||||
| 4 Pushups or R. Dip, Run 50 Yards, 4 Pullups, Run 50 Yards | ||||
| 2 Pushups or R. Dip, Run 50 Yards, 2 Pullups, Run 50 Yards | ||||
| General Conditioning: Rowing | ||||
| 3 rounds: Row 1000m, rest 3 min | ||||
| 4 Pushups or R. Dip, Run 50 Yards, 4 Pullups, Run 50 Yards | ||||
| 2 Pushups or R. Dip, Run 50 Yards, 2 Pullups, Run 50 Yards | ||||
| Conditioning: Rowing | ||||
| 3 rounds: Row 1000m, rest 3 min | ||||
