Heavy Metal CrossFit Competitor’s Blog: Thursday 4/30/15
| 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. |
| (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). |
| 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) |
| ——— |
| CrossFit Hyrbid Oly: (and/or classical Oly below) |
| A) Jerk Sotts: 5s *3 x3 work sets (10 min) |
| B) TnG Pw Cl: x5rm, 85% of 5rm x10-f, 70% of 5rm x15-f (all unbroken-straps if needed) |
| C) Jerks: x5rm, -5%x5, -5%x5, -5%x5, -5%x5 (after RM, no more than 2 min rest) |
| D) STOH (TnG Push Press or Push/Power Jerk): 10rm, -10% x10, -20% x10 (2 min rests) |
| 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) |
| ~7:00-7:20pm |
| 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 |
| PUSH PULL |
| For time of: |
| 7 handstand push-ups (deficit for men) |
| 50-foot sled pull |
| 8 deficit handstand push-ups |
| 50-foot sled pull |
| 9 deficit handstand push-ups |
| 50-foot sled pull |
| 10 deficit handstand push-ups |
| 50-foot sled pull |
| Each round the deficit for the strict handstand push-ups increases. No kipping. |
| WOD 2: |
| 750m Row |
| 8 Front Squats (105/155) |
| 12 Alt KB Snatches (53/70) |
| 500m row |
| 16 Front Squats (105/155) |
| 24 Alt KB Snatches (53/70) |
| 250m Row |
| 24 Front Squats (105/155) |
| 36 Alt KB Snatches (53/70) |
| ~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)) |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| (x4 @ ~90% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? Lockouts? |
| 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 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: |
| (x4 @ ~50% (of 4RM)) |
| (x4 @ ~75% (of 4RM)) |
| x4 RM |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| x4 RM (or AMRAP,-1-2 reps is ok) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| ~8:30-8:50+pm |
| Quota/Skill: |
| *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 |
| Pull-(may alter order as needed) |
| CTB Pullups (Butterfly?) |
| Kipping Pullups (Butterfly?) |
| T2B (kipping) |
| (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) |
| Ring Dips (kip/strict) |
| HR Pushups (HR/TnG) |
| 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 |
