Heavy Metal CrossFit Competitor’s Blog: Thursday 9/24/15
Wave 1-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.
~5-6pm: Weightlifting
Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Week 1 of 3)
*May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help)
*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!
*Important: For Sn/C&J: may switch with (keep same rep scheme): Powers, Hangs (High or Knee), Blocks (@ knee), No Feet, or Pause @ Knee (and then change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
Optional/recommended-Snatch Sotts (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: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
Power Snatch: (Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)
x2rm, then 2s x2-4 sets @~90%+ of 2rm (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) (~30-45 min)
Snatch High Pulls (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min)
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: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
Power Clean (& Optional Power Jerk on last rep): (Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)
(Opt. Jerk last rep) x2rm, then: drop 5-10%x2, then 10-15%23), OR: 2rm, then 2s x2-4 sets @~90%+ of 2rm (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) (~30 min)
Clean Pull or High Pull (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min)
Rack Jerks:
x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (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)
BTN Push Press (or 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/
~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/s)
Upper Strength:
*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)
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)
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
~7:30-8:00pm+: WODs/Conditioning
WOD/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs):
(*May adjust/scale/switch exercises as needed)
Dead JT
21-15-9
Deadlifts (155/225)
Handstand Push-ups
Ring Dips
Push-ups
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)
*Match or beat last weeks numbers:
Extended Set Cluster Series (30s):
ME Unbroken CTB, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Rest 1 min
ME Unbroken HSPU, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Rest 1 min
ME Unbroken Pullups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Rest 1 min
ME Unbroken Ring Dips, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Rest 1 min
ME Unbroken T2B, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Rest 1 min
ME Unbroken HR Pushups, rest 30s, repeat, rest 30s, repeat (3 total ‘sets’)
Bonus:
5 EMOM:
~3-5 CTB & ~3-5 HSPU (w/optional 10 BW Squats)
Then:
5 EMOM:
~3-5 Pullup & ~3-5 Ring Dips (w/optional 10 BW Squats)
Conditioning: Rowing
2 rounds: Row 1000m, rest 3 min
