| Heavy Metal CrossFit Competitor’s Blog: Thursday 3/24/16 | |
| 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 2 of 4: Intensification 1: ‘321 & Variety/Options’ (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 | |
| Weightlifting Performance/Technique Option: Snatch | |
| 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 RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) | |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | |
| Snatch: Either, Plan A: Hang at Knee Snatch, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed) | |
| *If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts) | |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) | |
| First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor | |
| Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor | |
| Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically) | |
| Snatch Pulls: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls (*May do High Pull or Regular Pull) | |
| x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |
| (*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls) | |
| Weightlifting Performance/Technique Option: Clean & Jerk | |
| 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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | |
| Clean: Either, Plan A: Hang at Knee Clean, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+ Optional Power Jerk on last rep) (Full lifts preferred but may do powers if needed) | |
| *If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts) | |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) | |
| First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor | |
| Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor | |
| Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically) | |
| Clean Pulls: 3 Part Top Down Hang Series Pulls OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls | |
| x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |
| (*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls) | |
| Crossfit Hyrbid Option: Snatch | |
| TnG Power or Hang Power: x3rm, then drop 20% for 3s x5sets EMOM | |
| Crossfit Hyrbid Option: Clean & Jerk | |
| TnG Power or Hang Power Clean + Pw Jerk (Jerk every rep or at least last): x3rm, then drop 20% for 3s x5sets EMOM | |
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) | |
| 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) | |
| Weightlifting Performance/Technique Option: Jerk/STOH | |
| Rack Jerks (Jerk blocks ok): | |
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 | |
| (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) | |
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 | |
| 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): | |
| x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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) | |
| ~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/ | |
| 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 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). | |
| 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 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;) | |
