Heavy Metal CrossFit Competitor’s Blog: Thursday 9/15/2016

by | Sep 15, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Thursday 9/15/2016
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
Wave 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 3)
*Goal each week/wave: match or beat last week/past numbers
*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!
Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs
Weightlifting Performance/Technique Option: Snatch
Optional/recommended-Snatch Sotts OR Muscle Snatch (If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work):
90-95% of Tuesday’s RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip)
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
Snatch: Either, Plan A: Hang at Knee Snatch, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed)
*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor
Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor
Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically)
Snatch Pulls: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls (*May do High Pull or Regular Pull)
x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
(*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls)
Weightlifting Performance/Technique Option: Clean & Jerk
Optional/recommended-Jerk/Clean Grip Sotts Press (Optional: Jerk Sotts TO Split Press)(If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work):
90-95% of Tuesday’s RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
Clean: Either, Plan A: Hang at Knee Clean, OR: B: 3 Part Top Down Hang Series, OR: C: No Feet (No foot movement & start w/receive stance) (+ Optional Power Jerk on last rep) (Full lifts preferred but may do powers if needed)
*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90%+ of Monday’s lifts)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor
Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor
Finally, 3) Work to top x1: Regular (OR: Hang at Knee-whichever feels better technically)
Clean Pulls: 3 Part Top Down Hang Series Pulls OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls
x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
(*if Hang at Knee: perform pulls from hang at knee or optional-regular pulls)
Crossfit Hyrbid Option: Snatch
TnG Power or Hang Power: E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%x3 (OR: Plan B: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM )
Crossfit Hyrbid Option: Clean & Jerk
TnG Power or Hang Power Clean + Pw Jerk (Jerk every rep or at least last): E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%x3 (OR: Plan B: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM )
x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s)
Optional Jerk Warm-up/Technical Tighteners:
Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests)
Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests)
Weightlifting Performance/Technique Option: Jerk/STOH
Rack Jerks (Jerk blocks ok):
E2MOM: x3rm, -5%x3, -5%x3, -0-5%x3, -0-5%x3 (OR: Plan B: Match or beat last week’s: x3rm, then drop 20% for 3s x5 sets EMOM )
(Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split.
Crossfit Hyrbid Option: Jerk/STOH
TnG Split Jerks (or at least out of rack keeping bar in front rack for the whole set)
x3, x2, x1, then optional: 2s x3 sets @ 90%+ of top x2
Optional Jerk Work:
Jerk Drives OR Dips (w/dips pause in bottom of jerk dip for 3s)
x3, x3, x3 (~90-100%+,~ 95-105%+, ~100-110%+…may do more) (90s-2min rests) (~10 min)
Jerk Recoveries or Supports (Recoveries are from split and supports are from power jerk position):
Work to top x5, 3, 1 (if supports: hold lockouts for ~3, 5, or 10s as needed)
Optional: Jerk Leg Corrective:
Opposite Leg Overhead Split Squats w/bar+ x10x3 (OR: Alternating lunges and/overhead optional)
Push Press (or BTN Push Press or Sn Grip Push Press):
x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~20 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/
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/s)
Upper Strict Strength Suggestions & Considerations:
Out of Season: Sets 4 & 5-Perform high rep strict back off sets for muscular endurance (Unless strict strength is more important for current goals: then do the lower rep scheme).
In Season: Sets 4 & 5: Drop the high rep strict back off sets to prevent skill & wod fatigue (However, may perform the lower rep schemes)
During Season/Competition Weeks: Drop sets 4 & 5 and if needed just work up to 1 top set for the day of the current rep scheme. May also drop 1 upper body day and perform just 1 upper body maintenance day on Tuesday or Friday) (During CF Regionals & CF Games drop the Friday workout for the last 2 weeks).
Upper Strength (srict): ~30-45 Minutes (if stick to proper rest periods)
(~30 Minutes: If short on time, need to taper/peak, or just maintain strength-drop optional 4th & 5th sets)
(~45 Minutes +: If do all optional/bonus sets and any other auxiliary upper work)
(Note: See 1 Day per week upper maintenance option on Friday’s)
***Add the scale as needed note by the drop sets)
*May superset push and pull exercises below (better for conditioning) (ex: Bench Press w/BB Row) or run through one at a time (better for strength) (In the later case may do all push exercise first, then all pull).
(Note: if you often sandbag an exercise wihtin a superset: don’t superset them;)
A1) Military Press (or DB Press): 3s x3-5 work sets (w/optional high rep strict work back offs)
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-2 min)
*Recommended warm-up sets in parenthesis may be adjusted as needed
Reps/Work:
(x10 w/u (bar))
(x3 @ ~50% (of 4RM))
(x3 @ ~75% (of 4RM))
(x3 @ ~90% (of 4RM))
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))…or: 85% of 5rm x6-f)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f)
A2) Ring Pullups (Ideally w/false grip) (or Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings)): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg.)
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*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))…or: 85% of 5rm x6-f)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f)
Optional: Negatives?
B1) HSPU-Kip (if can’t do 10+ stirct, do strict again and kip w/quota work): 3s x3-5 work sets (w/optional high rep strict work back offs)
*Scale as needed (in general or for back off/high rep sets: bands/blocks/cannon/kips or kips to negatives/rest ~10-15s & continue reps, etc.)
**Progress as able (with respective rep schemes): Weight-vest/MB, Deficit/ Parallettes, Free HSPU, Rings, etc
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*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))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives? Negatives w/defecit?
B2) Chest to Ring Pullups (strict, bands fine & ideally w/false grip) (or: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)
**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*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))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives?
C1) Ring Dips: 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.)
*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)
**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*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))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives/Lockouts?
C2) Ring Rows (or 1 Arm DB Rows): 3s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
(Other options: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs)
*Scale as needed (in general or for back off/high rep sets: bands/kips or kips to negatives/rest ~10-15s & continue reps, etc.)
**Progress as able (with respective rep schemes): Weight belt, Vest/MB, etc.
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
*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))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
Optional: Negatives?
1) CTB Pullups (Butterfly?) ~25-50+
Quota/Skill Work (***or quota after WOD/s):
*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 (***or quota after WOD/s):
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)
(HR Pushups if not performed above ~30+)
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
WOD, Conditioning, & Skill Options:
Part A) Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)
Part B) Pick, either: 1) Skill/Goat Quota & Practice or 2) Skill/Quota Conditioning (May do more as desired)
Optional (based on current conditioning & needs): General Conditioning
Part A: Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)
WOD:
(*May adjust/scale/switch exercises as needed)
WOD:
Part 1: FBT
2,4,6,8,10 Deadlift (225/315)
20 DU every round
Then: right into Part 2:
10, 15, 20, 25, 30 HR Pushups
20 KB Swings every round
Optional: ‘Out of Season’ Quota Conditioning
(*May use this for your quota work if skills are sharp. If need more quota work/skill practice after, go for it)
(*Also for WOD if aiming to optimize daily recovery from typical WODs)
(*May adjust/scale/switch exercises as needed)
*Week 2 Test (Match or beat last weeks numbers)
Straight EMOM (same exercise for all rounds, then move on)
3 Min Each EMOM: ME Unbroken (Weight vest optional, or vest on first rounds only):
(3 rounds each, for 18 minutes non-stop)
(Numbers indicate round #)
1, 2, 3) CTB
4, 5, 6) HSPU
7, 8, 9) Pullups
10, 11, 12) Dips
13, 14, 15) Ring Rows (or 1-2+ Rope Climbs every round)
16, 17, 18) HR Pushups
General Conditioning: Rowing
Row 2000m (10 min cap), rest 2-3 min, THEN: Row 1000m (cap 5 min), rest 2-3 min: THEN: Row 500m (cap 2:30)
Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY)
*Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD.
**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.
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