Heavy Metal CrossFit Competitor’s Blog: Thursday 5/21/15
| Wave 3a-Week 2 of 3 | |
| 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. | |
| (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) | |
| ~7:00-7:20pm | |
| 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 | |
| FBT (25 min cap) | |
| 100ft HS Walk | |
| 100 Wall balls (20/14 lbs to a 10’ target) | |
| 100 Chest-to-bar Pull-ups | |
| 100 One-legged squats, alternating | |
| 100 KB Swings | |
| 3 Rounds of: | |
| 30 T2B | |
| 30 Bar Face Burpee | |
| 30 Overhead Lunges (95/135) | |
| ~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)) | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| (x3 @ ~90% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| (x3 @ ~90% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| (x3 @ ~90% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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: | |
| (x3 @ ~50% (of 3RM)) | |
| (x3 @ ~75% (of 3RM)) | |
| x3 RM | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| x3 RM (or AMRAP,-1-2 reps is ok) | |
| (x3 RM (or AMRAP,-1-2 reps is ok)) | |
| (x3 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 | |
