| Heavy Metal CrossFit Competitor’s Blog: Tuesday 6/18/19 |
| 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) |
| ~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: |
| 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. |
