Heavy Metal CrossFit Competitor’s Blog: Thursday 3/5/15
| Wave 3a-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) |
| *****May drop strength work sets down to just 3×3 (and no 6-F and 9-F) |
| Quota work as needed (note-you might find the qupta work a better use of your time now to keep skills sharp/conditioned vs. smashing high intesnity WODs): maintain skill/speed but don’t exhaust (cut volume too 50-80% of normal…may keep same avg reps per set) |
| (can do in AM or post PM WODs) |
| 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)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| A2) Chest to Ring Pullups: (3/4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| 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)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| 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)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| C1) Ring Dips: (w/3&4 tempo) |
| *Recommended warm-up sets in parenthesis may be adjusted as needed |
| (x10 w/u (bar)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| 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)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x3 RM |
| x3 RM (-1 rep is ok) |
| x3 RM (-1-2 reps is ok) |
| x6-F (@92.5% of 3RM) |
| x9-F (@85% of 3RM) |
| 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! |
| Level 1, 2, and 3: (match or beat last week/past numbers) |
| 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). |
| Snatch (pick one)-NOTE: just bar and technique plates. If use weight: no more than 40%. |
| A) Snatch: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| B) Snatch: 3pp, 2pp, 0p Snatch: x5+ sets (full snatch) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| C&J (pick one)-NOTE: just bar and technique plates. If use weight: no more than 40%. |
| A) 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) |
| a. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| B) C&J: 3pp, 2pp, 0p Clean: x5+ sets (full clean) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| (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) x3*3 x 3 sets (10 min) |
| B) Tall Snatch: work to top set of x3, x2, x1 (stand completely upright, unlock knees slightly-then snatch/pull yourself under the bar w/NO down and up/hang action). |
| C) Snatch-Pick one based on needs (30 min): (listed in order of wave 3 preference) |
| a. Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses) |
| b. Speed/Consistency/Recovery: Pw Sn-to top 3,2,1 |
| c. Technical/Speed/Recovery: Hang Snatch or Snatch w/pause at knee to top 3,2,1 |
| D) C&J-Pick one based on needs (15-20 min): |
| a. Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER). |
| b. Speed/Consistency/Recovery: Pw CL + Pw J-to top 3+1,2+1,1+1 |
| c. Technical/Speed/Recovery: Clean w/pause at knee or Hang Clean to top 3,2,1 |
| D) Rack Jerks (if didn’t do yesterday): to top x3,x2,x1x7-10 singles (60s rests on singles after re-setting the bar & start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). (note: may move jerks to after squats or Thursday) |
| 1) Bar x3+ |
| 2) ~40% x3 |
| 3) 50% x 3 |
| 4) 60% x 3 |
| 5) 70% x 3 |
| 6) 80% x 2-3 |
| 7) 85% x 2-3 |
| 8) ~88-90% x 1-2 |
| 9) ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| *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: 3s x1-3 sets (or x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (~10-15 min) |
| G) Optional: Snatch Grip BN Push Press: 3s x1-3 sets (or x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (~10-15 min) |
| ~7:00-7:30pm |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet |
| MU Work: 80% of your normal quota reps for SPEED (for Open purposes) |
| ~7:30-7:45pm |
| WOD 1: (15 min+) |
| Note: may edit any exercises for individual needs |
| 7pm ish: Open WOD Test |
| ***Will research WOD details and practice |
| (ALL DEPENDS ON OPEN WOD) |
| ~7:45-8:00pm |
| WOD 2/Cond: (15 min+) |
| Note: may edit any exercises for individual needs |
| NOTE: yes, we had this on the plan for last week. But, the requested parties were not there so we made it pw clean (65/95) & bar face burpee. This week you will do either: Thruster or Pw Clean and bar face burpee. |
| Open WOD test |
| Optional: |
| 5 rounds |
| 1 Min: Row or DB Alt. DB Split Snatch |
| 1 Min: DU or Wall ball |
| 1 Min: Run (or BJ/Swings/BW Squats/Pistols, etc) |
| ***at end of the day: any personal quota work needed (pullups, CTB, HSPU, etc)? |
