Heavy Metal CrossFit Competitor’s Blog: Tuesday 12/13/2016

by | Dec 13, 2016 | Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Tuesday 12/13/2016
 
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 (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):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*Brief pause at the top of every rep)
Snatch: Either, Plan A: Pause at Knee Snatch, OR: Plan B: 3 Part, 2 Part, No Pause Series, OR: C: Blocks at Knee (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed)
*If Pause at Knee or Blocks: work to top x3, x2, x1-Up to ~90%+ of Monday’s lifts
(3 Part, 2 Part, No Pause Series: 3 PART PAUSE-Pause 1@Floor/Start, Pause 2@Knees, Pause 3@Hips/Power Position w/Torso Erect. 2 PART PAUSE: Pause 1@Floor/Start, Pause 2@Knees. NO PAUSE = Regular/No Pause)
First, 1) Work to top x3: Rep #1) 3 Part Pause, Rep #2) 2 Part Pause, Rep #3) Regular
Then, 2) Work to top x2: Rep #1) 2 Part Pause, Rep #2) Regular
Finally, 3) Work to top x1: Regular (OR: 2 Part Pause-whichever feels better technically)
Snatch Pulls: 3 Part Pause Series Pulls, OR: Pause at Knee Snatch Pulls, OR: Block Pulls: (If did other option-change pulls respectively too: Full/Classical = Regular Pulls, Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x3 (w/3pp, 2pp, 0p/Regular), x2 (w/2pp, 0p/regular), x1 (0p/regular) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
(*if Pause at Knee: pause at knee for all pull reps)
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):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*Brief pause at the top of every rep)
Clean: Either, Plan A: Pause at Knee, OR: Plan B: 3 Part, 2 Part, No Pause Series, OR: C: Blocks at Knee (Full lifts preferred but may do powers if needed)
*If Pause at Knee or Blocks: work to top x3, x2, x1-Up to ~90%+ of Monday’s lifts
(3 Part, 2 Part, No Pause Series: 3 PART PAUSE-Pause 1@Floor/Start, Pause 2@Knees, Pause 3@Hips/Power Position w/Torso Erect. 2 PART PAUSE: Pause 1@Floor/Start, Pause 2@Knees. NO PAUSE = Regular/No Pause)
First, 1) Work to top x3: Rep #1) 3 Part Pause, Rep #2) 2 Part Pause, Rep #3) Regular
Then, 2) Work to top x2: Rep #1) 2 Part Pause, Rep #2) Regular
Finally, 3) Work to top x1: Regular (OR: 2 Part Pause-whichever feels better technically)
Clean Pulls: 3 Part Pause Series Pulls, OR: Pause at Knee Clean Pulls, OR: Block Pulls: (If did other option-change pulls respectively too: Full/Classical = Regular Pulls, Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x3 (w/3pp, 2pp, 0p/Regular), x2 (w/2pp, 0p/regular), x1 (0p/regular) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
(*if Pause at Knee: pause at knee for all pull reps)
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) (OR: Plan B: Match or beat last week’s: To top x3,2,1, then: 2s x 3-5 sets @ 90%+ of top x2 from today (90s-2 min rests) OR: Plan C: 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)
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) (OR: Plan B: Match or beat last week’s: To top x3,2,1, then: 2s x 3-5 sets @ 90%+ of top x2 from today (90s-2 min rests) OR: Plan C: 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)
Weightlifting Performance/Technique Option: Jerk/STOH
Power Jerks (or Split Jerks out of squat racks/no blocks)
x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3
Crossfit Hyrbid Option: Jerk/STOH
TnG Power Jerks: 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) (OR: Plan B: Match or beat last week’s: To top x3,2,1, then: 2s x 3-5 sets @ 90%+ of top x2 from today (90s-2 min rests) OR: Plan C: 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)
BTN Push Press or Sn Grip Push Press:
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s)
Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.)
~6-6:30pm: Muscle Ups & HS Skill
Low Back-Hypers &/or Reverse Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them):
x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s)
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) Bench 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) Barbell Rows 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)
B1) HSPU-Strict: 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) Pullups (bar/strict) (ideally w/false grip): 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) Bar Dips (*may do ring dips both days if needed): 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) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 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?
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:
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)
Muscle Up Biathalon
FBT:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap: 18 minutes
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)
Extened Sets:
3 Sets, rest 2 min between each:
Defecit HSPU xf (~3-6/~6-9) into HSPU xf (and optinal HS as long as possible)(Note: if not getting many reps unbroken, hit reps of: Round 1: 10&10, Round 2: 7+ & 7+, Round 3: 5+ & 5+)
Then right into:
CTB xf into Pullup xf (and optional dead hang as long as possible) (Note: if not getting many reps unbroken, hit reps of: Round 1: 15&15, Round 2: 10+ & 10+, Round 3: 7+ & 7+)
Pushups Motherfucker!’
Complete required reps FBT w/timed rests: when stop reps/rest, 10s rest ONLY, then must continue until complete) (ex: 25 reps, rest 10s, 15 reps, rest 10s, 8 reps…until reach 100 total)
Women: 10s rests
75 TnG Pushups
75 HR Pushups
Men: 10s rests
100 TnG Pushups
100 HR Pushups
*note: may sub for burpees;)
General Conditioning: Rowing
Row 500m (cap 2:30), rest 2-3 min: THEN: Row 1000m (cap 5 min), rest 2-3 min: THEN:Row 2000m (10 min cap)
OR: 5 rounds-Row 500m, rest 60s
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.
Verified by MonsterInsights