Heavy Metal CrossFit Competitor’s Blog: Thursday 9/10/15
| Wave 4a-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. |
| ~5-6pm: Weightlifting |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| 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) |
| A) Clean Sotts (jerk grip) x321*3 |
| B) Snatch-Pick one based on needs (30 min): |
| a. Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses) |
| b. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1 |
| C) C&J-Pick one based on needs (15-20 min): |
| a. Speed/Consistency: Pw C&J 3&1, 2&1, 1&1 |
| b. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more). |
| D) Rack Jerks (if didn’t do yesterday): Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good). Then: then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s 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: 2s x3 (or x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (~10-15 min) |
| G) Optional: Snatch Grip BN Push Press: 2s x3 (or x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (~10-15 min) |
| ~6-6:30pm: Muscle Ups & HS Skill |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ |
| ~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 |
| ~6:30-7:30pm: Upper/Quota (or quota after WOD) |
| 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)) |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-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: |
| (x3 @ ~50% (of 3RM)) |
| (x3 @ ~75% (of 3RM)) |
| (x3 @ ~90% (of 3RM)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| 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)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| 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)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| 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)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| 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)) |
| x2 RM |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| x2 RM (or AMRAP,-1-2 reps is ok) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 50-60% of 2rm x20-f, reg.tempo) |
| (x2 RM (or AMRAP,-1-2 reps is ok))…or: 40-50% of 2rm x20-f, reg. tempo) |
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity |
| *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 |
| Kip Quota: |
| Pulling Kips-(may alter order as needed) |
| 1) CTB Pullups (Butterfly?) ~25-50+ |
| 2) Kipping Pullups (Butterfly?) ~25-50+ |
| 3) T2B (kipping) ~25-50+ |
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) |
| Pushing Kips & Push Quota-(may alter order as needed) |
| 1) HSPU (kip) ~20+ |
| 2) Ring Dips (kip) ~30+ |
| 3) 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 Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) |
| (note: could divide up strict on Tuesday and Kip on Thursday) |
| A1) HSPU: ~10-20+ |
| A2) Pullups: ~10-20+ |
| B1) Ring Rows: ~20+ |
| B2) Ring Dips: ~20+ |
| (HR Pushups if not performed above ~30+) |
| (or simply: 1-3 sets AMRAP each) |
| Endurance bonus (optional): |
| Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets |
| ~7:30-8:00pm+: WODs/Conditioning |
| WODs: |
| Granite Games Athletes: |
| Rest |
| Other Competitor’s: |
| 6 Rounds FBT- |
| 10 Thruster (65/95) |
| 10 CTB |
| 100ft Sprint |
| OR: |
| Conditioning: |
| Row: 15 min |
| 3 min:15s sprint, 15s recovery |
| 3 min: 30s sprint, 30s recovery |
| 4 min: 60s sprint, 60s recovery, 60 sprint, 60s recovery |
| 3 min: 15s sprint, 45s recovery |
| 2 min: recovery pace |
