Heavy Metal CrossFit Competitor’s Blog: Thursday 7/9/15
| Wave 4b-Week 3 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). |
| 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) |
| Choose either Oly Hybrid for CF needs or Classical for Weightlifting Specific needs: |
| CrossFit Hyrbid Oly: (and/or classical Oly below) |
| TnG Pw sn: to top x5, 3, 1 (reg pw sn) or: establish 10rm unbroken Pw Snatch |
| TnG Pw Cl OR Pw Sn OR Split Clean/Snatch (split lifts don’t have to be TnG): x3rm, then EMOM of: -5%x3, -5%x3, -5%x3, -5%x3 |
| STOH: 54321, then: x10 at 70-80% of top x1 (may drop reps to the blocks) |
| Classical Weightlifting: Level 1, 2, and 3: (match or beat last week/past numbers) |
| Plan A: |
| A) Clean Sotts (jerk grip) x5s*3 x 3 sets (10 min) |
| B) Muscle Snatch: work to top set of x5 (optional: then 2 more sets at same weight for AMAP)(or: Muscle Snatch TO Sn Sotts or Sn. Balance: 3&3*3 x3-5 @40-50%+ (~10-15 min) |
| C) Snatch-Pick one based on needs (30 min): |
| a. Technical/recovery: |
| i. No feet Snatch (optional : + OH Squat on last rep): to top 3,2,1 |
| ii. Pw 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 |
| iii. 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. |
| iv. 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. |
| v. 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 (or pause at 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 (or pause at 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. |
| iii. Hang at the knee TO Pause at the knee to top set, then top hang OR pause at the knee (Full or ower). |
| 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: 5s 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: 5s 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: |
| “Fucking Terrible” (*or Saturday) |
| 50: Axle Thrusters (65/95) |
| 40: 10 Bar MU, 10 CTB, 10 T2B, 10 PU |
| 30: STOH (65/85) |
| 50: Wall Ball (10ft/11ft w/20lb/30lb) |
| 40: 10 Bar MU, 10 CTB, 10 T2B, 10 PU |
| 30: 1 Arm DB Snatch (45/65)(R&L =1) |
| 50: Axle Deadlifts (65/95) |
| 40: 10 Bar MU, 10 CTB, 10 T2B, 10 PU |
| 30: Axle OH Squats (65/95) |
| Murph (or at least: pushups, pullups, bw squats) |
| (Thur/Sat: practice w/weight vest?) |
| 1 Mile run |
| 100 Pushups |
| 200 Pullups |
| 300 BW Squats |
| 1 Mile run |
| or Sarturday: |
| 2013 Games: Cinco 1 & 2 |
| For time: |
| Three rounds of: |
| 5 Deadlifts (405 / 265 lbs) |
| 5 weighted One-legged squats, left leg (53 / 35 lb KB) |
| 5 weighted One-legged squats, right leg (53 / 35 lb KB) |
| Then, |
| 80’ Handstand walk |
| Time Cap: 7 minutes, The Cinco 2 begins precisely 1 minute after the time cap. |
| Three rounds of: |
| 5 Muscle-ups |
| 5 Deficit handstand push-ups |
| Then, |
| 90’ Overhead walking lunge (160 / 100 lb axle bar) |
| This event will begin 1 minute after the end of the time cap for The Cinco 1. There is a 7:00 time cap for this event. |
| Time Cap: 7:00 |
| ~7:30-8:30pm |
| Upper Strength: Games/Regionals Competitor’s perform in AM if possible |
| *may superset push and pull exercises below(better for conditioning) (ex: A-Bench Press w/ D-BB Row) or run through one at a time (beter for strength). |
| 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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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: |
| (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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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: |
| (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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| 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))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 2rm x15-f) |
| ~8:30-8:50+pm |
| Quota/Skill Work: |
| *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?) ~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: May do Tuesday and/or Thursday |
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) |
| Optional: Rope climb x5-10+ ascents and/or 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 |
