Heavy Metal CrossFit Competitor’s Blog: Tuesday 10/18/2016

by | Oct 18, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Tuesday 10/18/2016
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.
Wave 4 of 4: Intensification 2: ‘321…Peak’ (Level 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!
Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs
Weightlifting Performance/Technique Option: Snatch & C&J
Plan A: Based on meet prep, peak, or recovery wash out. Plan B & C: May be used if training through w/no meets and recovery/body is good.
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):
To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep)
Weightlifting Performance/Technique Option: Snatch
Snatch (OR Power Snatch if stay w/in %):
Plan A: x3, x2, x1…(Up to ~80-90%+ of Monday’s lifts-*base on recovery needs), OR: Plan B: To Top x3,2,1 Full Lift to ~90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min)
Snatch Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min)
Crossfit Hyrbid Option: Snatch
Power Snatch: To top x3,2,1, then: drop 5% from top single: x1,1,1, then: drop 5% more: x1,1,1 (30-60s rests on all back off singles)
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):
To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep)
Weightlifting Performance/Technique Option: Clean & Jerk
Clean & Jerk (OR Power Clean if stay w/in %):
Plan A: (Opt. Jerk last rep) x3, x2, x1…(Up to ~70-80% of Monday’s lifts-*base on recovery needs), OR: Plan B: To Top x3,2,1 Full Lift to ~90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min) (~30 min)
Clean Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min)
Crossfit Hyrbid Option: Clean & Jerk
Power & Pw Jerk: To top x3,2,1, then: drop 5% from top single: x1,1,1, then: drop 5% more: x1,1,1 (30-60s rests on all back off singles)
Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high):
Power Jerks (or Split Jerks out of squat racks/no blocks)
To top x3, x2, x1 and optional back offs: 1s x3 sets at -5-10%, then: 1s x3 at -10-15% of top x1 from today. (Note: week of competition drop these or no more than top x3,2,1)
Crossfit Hyrbid Option: Jerk/STOH
Tng Pw Jerk: To top x3,2,1, then: drop 5% from top single: x1,1,1, then: drop 5% more: x1,1,1 (30-60s rests on all back off singles)
BTN Push Press or Sn Grip Push Press:
To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
Clean & Jerk (321,2345):
~6-6:30pm: Muscle Ups & HS Skill
To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets)
MU Skill Work:
*note: perform warm-up sets FIRST!
Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/
Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat):
To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (or switch for Sn. Balances to top x3,x2,x1)
Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM):
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 Strength & Quota’ 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) Bench Press: 2s 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))
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)
A2) Barbell Rows 2s 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))
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)
B1) HSPU-Strict: 2s 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))
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)
Optional: Negatives? Negatives w/defecit?
B2) Pullups (bar/strict) (ideally w/false grip): 2s 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))
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)
Optional: Negatives?
C1) Bar Dips (*may do ring dips both days if needed): 2s 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))
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)
Optional: Negatives/Lockouts?
C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 2s 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))
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)
Optional: Negatives?
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):
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
WOD, Conditioning, & Skill Options:
Pick, either: 1) WOD or 2) Quota WOD/Conditioning (May do more as desired)
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
WOD:
(*May adjust/scale/switch exercises as needed)
“Frantasy Land”
For Time 21-15-9 reps of: Thrusters (95/65 lbs) Pull-Ups
15-12-9 reps of: Thrusters (115/85 lbs) Chest-to-Bar Pull-Ups
12-9-6 reps of: Thrusters (135/95 lbs) Bar Muscle-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)
Quota:
Wodapalooza Qualifier 2015
WOD 5:
8 min AMRAP
60 Pull-ups
40 C2B
20 Bar Muscle-up
Rest 5-10 Min:
Wodapalooza Qualifier 2015-Mashup/Gotta do some push work;)
60 Pushups
40 Ring Dips
20 HSPU
General Conditioning: Rowing
Calorie Sprint Times
Row each for best time, then rest the same time it took to cmplete the round. Score is total time for the circuit.
60 Calorie row
40 Calorie row
20 Calorie row
Then, match or beat times form above. Rest the same time it took to complete the round.
20 Calorie row
40 Calorie row
60 Calorie row
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