Heavy Metal CrossFit Competitor’s Blog: Thursday 4/2/15
Wave 1a-Week 1 of 3 Wave 1a-Week 1 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.
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) x10*3 x 3 sets (10 min)
B) Muscle Snatch: work to top set of x5, x3, x1 (or: Muscle Snatch TO Sn Sotts: 3&3*3 x3-5 @40-50% (~10-15 min)
C) Snatch-Pick one based on needs (30 min):
a. Technical/recovery:
i. Snatch w/P@K to top 3,2,1: x3 (~70-75%+), x2 (~75-80%+), x 1…(~80-85%+) (~30 min)
1. Purpose: strengthen 1st to 2nd pull transition, smoother/patient 1st pull, recovery
ii. Pw Sn to Sn to top 1&1, then Snatch to top x1
1. Power/speed development/transferring finish of pull from power to full/confidence.
iii. 3 Part (top down) Pw Snatch: x3-5 sets at ~60%+ , (1: High hang 2: Hang at knees 3: Floor = 1 rep) OR: 3pp Snatch: x2-3 reps x5 sets at ~50-60%+ (30 min)
1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, segmenting this feel from hip to the floor, recovery.
iv. Snatch from blocks at knee to top x3,2,1
1. Power/speed development in 2nd pull, speed under the bar, recovery.
b. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1
c. Consistency/Specific Conditioning: Sn x3,2,1 (all at 80-85%+ of Monday with NO misses)
D) C&J-Pick one based on needs (15-20 min):
a. 1) Technical:
i. Hang Clean @ the Knee: to top 3,2,1 (optional Pw Jerk, no split)
1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast.
ii. Hang Power Clean @ the Knee: to top 3,2,1 (optional Pw Jerk, no split)
1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast,’breaking’ the bar on the decent/catch, recovery.
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 3×3-5 sets. Work to top x3, 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%x3, ~85-90% x3, 92-95%x3, ~95-100%+ x3…(keep going if good). Then: drop 5-10% or 5-10kg+ and 3s 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).
F) Push Press: 10s x1-3 sets (or x10rm, -5%x2, -10%x2, OR x10rm, then set 2: 8+ reps, then set 3: 6+ reps, OR just to 10rm) (~10-15 min)
G) Optional: Snatch Grip BN Push Press: 10s x1-3 sets (or x10rm, -5%x2, -10%x2, OR x10rm, then set 2: 8+ reps, then set 3: 6+ reps, OR just to 10rm) (~10-15 min)
~7:00-7:20pm
MU Skill Work:
*note: perform warm-up sets FIRST!
Personal Quota work-follow sheet
~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
WODs: Regionals/Games Competitor’s only (others: go to Upper Strength)
~7:30-7:45pm
WOD 1:
Note: may edit any exercises for individual needs
C&J Speed/Cycling Work:
Round 1: 135/175 x10 AFAP
Rest 2 min:
Round 2: 115/155 x10 AFAP
Rest 2 min:
Round 2: 95/135 x10 AFAP
~7:45-8:00pm
WOD 2: (15 min+)
Note: may edit any exercises for individual needs
Diane
21-15-9
DL (155/225)
HSPU
~8:00-8:15pm
WOD 3: (15 min+)
Note: may edit any exercises for individual needs
WOD 3: 15 Min Cap
(DB weights: 45/65)
2 50ft Shuttle run sprints, 2 DB Squat Clean Thrusters
4 50ft Shuttle run sprints, 4 DB Squat Clean Thrusters
6 50ft Shuttle run sprints, 6 DB Squat Clean Thrusters
8 50ft Shuttle run sprints, 8 DB Squat Clean Thrusters
10 50ft Shuttle run sprints, 10 DB Squat Clean Thrusters
12 50ft Shuttle run sprints, 12 DB Squat Clean Thrusters
14 50ft Shuttle run sprints, 14 DB Squat Clean Thrusters
16 50ft Shuttle run sprints, 16 DB Squat Clean Thrusters
~7:30-8:30pm
Upper Strength: Regionals/Games Competitor’s perform in AM
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))
(x5 RM (or AMRAP,-1-2 reps is ok))
B) HSPU-Kips: 5s x3-5 work sets *HSPU Scales (progress/regress): *bands/blocks/cannon>deficit>
*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))
(x5 RM (or AMRAP,-1-2 reps is ok))
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))
(x5 RM (or AMRAP,-1-2 reps is ok))
Negatives? Lockouts?
D) 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))
(x5 RM (or AMRAP,-1-2 reps is ok))
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))
(x5 RM (or AMRAP,-1-2 reps is ok))
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))
(x5 RM (or AMRAP,-1-2 reps is ok))
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))
(x5 RM (or AMRAP,-1-2 reps is ok))
~8:30-8:50+pm
Quota/Skill:
*If problem is skill/technique/strength/
**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
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:
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).
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
