| Heavy Metal CrossFit Competitor’s Blog: Tuesday 2/28/2017 |
| 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: 2s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: 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: 2s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: 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: 2s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: 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) |
| ~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) 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: |
| 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) |
| “Handgun #2” |
| 21-15-9 |
| Row (for calories)(>BB/KB SDHP/Swings x2) |
| HSPU (>HR Pushups x2) |
| T2B (>KTE/HLR/Jackknife x2) |
| Pistols (>Step-ups/lunges x2) |
| 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) |
| FBT-3 Parts |
| Ascending Ladder: 1->10 (+1) (55 reps each) FBT: |
| CTB |
| HSPU |
| Rest 2-3 min, then: |
| Ascending Ladder: 1->10 (+1) (55 reps each) FBT: |
| Pullups |
| Dips |
| Rest 2-3 min, then: |
| Descending Ladder: 20->2 (-2) (110 reps each) FBT: |
| HR Pushups |
| DU, Sit-ups, Swings, Ring Rows, BW Squats, etc |
| 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 |
| In-season Squat Options: |
| Monday: |
| Front Squat: (Pick A or B) |
| A) Strength Focus: To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘loose build up’: don’t push the 3 & 2 as hard as the 1 OR: ‘hard build up’: push the 3,2,1 to a top) |
| (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: 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) |
| B) Strength Focus:3rm, then 2 more sets w/same weight for AMRAP (Ex: Set 1: x3, Set 2: x2-3, Set 3: x1-3) (or, -5%, -10% if needed), then optional/recommended: Back off Pause Squats w/tempo: down for 5s and hold for 3-5s drop 10-15% x5, then drop 20-30%x5-no belt (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| Overhead Squat (Snatch or Jerk Grip): (Pick A or B) |
| A) Strength Focus (or Snatch Balance):3rm, then 2 more sets w/same weight for AMRAP (Ex: Set 1: x3, Set 2: x2-3, Set 3: x1-3) (or, -5%, -10% if needed) |
| B) Conditioning & Strength Blend: x3rm, ~92.5%x6 (of 3rm), ~85%x9-f (of 3rm) |
| (Worst case/maintenance: just work to a 3rm) |
| Single Leg: Pick-Front Rack Lunges,Overhead Alt. Lunges, Barbell/DB Lunges, Barbell/DB Step-ups, Pistols, etc. (If can’t decide: rotate each week) (May use: Bar/Axle/DBs/KBs, etc): |
| Strength Focus:6rm, then 2 more sets w/same weight for AMRAP (Ex: Set 1: x6, Set 2: x5-6, Set 3: x4-6) (or, -5%, -10% if needed) |
| (Worst case/maintenance: just work to a 6rm) |
