Heavy Metal CrossFit Competitor’s Blog: Thursday 2/5/15
| Wave 2a-Week 2 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)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| A2) Chest to Ring Pullups: (3/4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| 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 |
| (x10 w/u (bar)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| B2) Ring Pullups (to chin): (w/regular tempo & normal grip) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| C1) Ring Dips: (w/3&4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| C2) Ring Rows (or DB Rows): (w/3&4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (-1 rep is ok) |
| x5 RM (-1-2 reps is ok) |
| x10-F (@85% of 5 RM) |
| x15-F (@70% of 5RM) |
| HS/HS Walk Skill Work (~10-15min)(May save for PM if needed.) |
| (see below for details) |
| PM Workout |
| (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) |
| ——— |
| Plan A: |
| A) Clean Sotts (jerk grip) x5*3 x 3 sets (10 min) |
| B) Muscle Snatch: work to top set of x3, x2, x1 |
| C) NHNF Sn up to top 321 (~80% of regular snatch +) (NHNF: No hook, no feet movement-feet start with receive position |
| a. Purpose: Cutting out the fat of the lift by improving center of gravity with the bar and timing getting under the bar without excessive 2nd pull. |
| D) Snatch-Pick one based on needs (30 min): |
| a. Technical/recovery: |
| i. Snatch High Pull + Pw Snatch (or full) : to top x1+1 (~70-75%+) x 3-5 sets (90 sec rests) |
| b. Snatch from blocks at knee to top x3,2,1 |
| 1. Purpose: Power/speed development in 2nd pull, speed under the bar, recovery |
| c. Speed/Consistency/Recovery: Pw Sn-to top x3,2,1 (or 3 Part top down pw) |
| d. Consistency/Specific Conditioning: Sn x3,2,1 (all at 80-85%+ of Monday with NO misses) |
| E) C&J-Pick one based on needs (15-20 min): |
| a. 1) Technical: |
| i. 3 Part (top down) Clean Series (or power) (Power Jerk last rep): 3,2,1 (x3: Rep 1: High hang, Rep 2: Hang at knees Rep 3: Floor, x2: Rep 1: Hang at knees, Rep 2: Floor, x1: Floor) |
| 1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast. Working top down to develop speed at hip and transfer to lift from the floor. |
| b. Speed/Consistency: Pw C& Pw J 3&1, 2&1, 1&1 |
| c. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more). |
| D) Rack Jerks (if didn’t do yesterday): to top 2×3-5 sets. Work to top x2, then drop ~5-10% for 2-4 more sets. Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good). Then: drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest. |
| 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 w/optional bar overhead). |
| F) Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min) |
| G) Optional: Snatch Grip BN Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min) |
| ~7:00-7:30pm |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet |
| ~7:30-7:45pm |
| WOD 1: (15 min+) |
| Note: may edit any exercises for individual needs |
| 100 Problems But a Bitch Ain’t One |
| Pullup 40 |
| Wall Ball 40 & 40 DU |
| CTB 30 |
| Wall Ball 30 & 30 DU |
| T2B 20 |
| Wall Ball 20 & 20 DU |
| Bar MU 10 |
| Wall Ball 10 & 30 10 |
| ~7:45-8:00pm |
| WOD 2/Cond: (15 min+) |
| Note: may edit any exercises for individual needs |
| 2014 Games Open WOD 14.5 |
| 21-18-15-12-9-6-3 |
| Thruster (95) |
| Burpees |
| World Wide -Men: |
| #1:#1 7:49 Josh Bridges |
| #52: 9:24 Lacee Kovacs |
| Regional-Men: |
| #1: 8:42 Charlie Donohue |
| #20: 10:03 Brian Llewellyn |
| World Wide -Women: |
| #1: Samantha Briggs 8:31 |
| #50: 9:44 kara paslay |
| Regional-Women: |
| #1: 8:51 Kelley Jackson |
| #20: 10:37 Melissa Dinsmore |
| ~8:00-8:15+pm (OPTIONAL CONDITIONING) |
| WOD 2/Cond: (15 min+) |
| Note: may edit any exercises for individual needs |
| 10>1 (-1) OH Squats/HPSU/Pullups/T2B, etc |
| Sprint 100ft |
