Heavy Metal CrossFit Competitor’s Blog: Tuesday 7/12/2016

by | Jul 12, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Tuesday 7/12/2016
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 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
*Recommend to copy and paste workout into each respective day on your sheet
*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):
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep)
Snatch: Either-Plan A: Snatch x321, OR: Plan B: Pw Snatch + Snatch, OR: Plan C: Pause @ Knee Snatch + Snatch
Snatch x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30-45 min)
(OR: Option B: Power Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday)
(Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight)
Snatch Pulls (‘may’ drop pulls if do back off sets):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
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):
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep)
Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Plan B: Pw Clean + Clean, OR: Plan C: Pause @ Knee Clean + Clean (Opt. Jerk last rep)
(Opt. Jerk last rep) x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30 min)
(OR: Option B: Power Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday)
(Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight)
Clean Pulls (‘may’ drop pulls if do back off sets):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Crossfit Hyrbid Option: Snatch
Power Snatch: To top x3,2,1, then: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: x3rm, 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)
Crossfit Hyrbid Option: Clean & Jerk
Power Clean & Pw Jerk: (Opt. Jerk last rep) To top x3,2,1, then: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: x3rm, 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)
Weightlifting Performance/Technique Option: Jerk/STOH
Power Jerks (or Split Jerks out of squat racks/no blocks)
x3, x2, x1, then optional: 2s x3 sets @ 90%+ of top x2 (OR: 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)
Crossfit Hyrbid Option: Jerk/STOH
Tng Pw Jerk: To top x3,2,1, then: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests) (OR: Plan B: Match or beat last week’s: x3rm, 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)
x4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%)
BTN Push Press or Sn Grip Push Press:
x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)
~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 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)
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;)
4s: Plan A-4s w/high rep back offs, Plan B: Regular 4s x3-5 work sets (for strict strength focus and WOD preservation), Plan C: Just to RM (for time/peak/recovery purposes)
A1) Bench Press: 4s 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))
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f)
2) OH Squat (w: 65, 80, 95)(m: 95, 115, 135) OR: Thruster (w: 65, 80, 95)(m: 95, 115, 135)
A2) Barbell Rows 4s 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:
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f)
Skill, Quota, & Conditioning Work:
B1) HSPU-Strict: 4s 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:
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) (scale as needed: options above)
Optional: Negatives? Negatives w/defecit?
B2) Pullups (bar/strict) (ideally w/false grip): 4s 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:
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) (scale as needed: options above)
Optional: Negatives?
**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.
C1) Bar Dips (*may do ring dips both days if needed): 4s 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:
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f) (scale as needed: options above)
Optional: Negatives/Lockouts?
C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 4s 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:
(x4 @ ~50% (of 4RM))
(x4 @ ~75% (of 4RM))
(x4 @ ~90% (of 4RM))
x4 RM
x4 RM (or AMRAP,-1-2 reps is ok)
x4 RM (or AMRAP,-1-2 reps is ok)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 4rm x8-f) (scale as needed: options above)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-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)
CrossFit Games Prep 2016
WOD 1:
“Max Effort Amanda”
Score is total unbroken MU from 3 rounds.
Max unbroken reps: MU
9 Snatch (95/135)
Max unbroken reps: MU
7 Snatch (95/135)
Max unbroken reps: MU
5 Snatch (95/135)
(Bonus: Every Snatch rep must be unbroken-every rep not unbroken subtracts from MU score)
WOD 2:
“Nicole”
“20 Min AMRAP”
400m Run
Max Reps Pullups (Sub for any gymnastics work: MU/CTB/PU/HSPU/T@B, etc)
Or, slice up every 5 min:
5 min: Ring MU
5 min: HSPU (or Def/Para.)
5 min: Bar MU
5 min: CTB/T2B (or Pullups)
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)
Round 1:
10>2 (-2) (30 Reps): CTB
10>2 (-2) (30 Reps): HSPU
10>2 (-2) (30 Reps): PW Snatch (65/95)/OH Squat (65/95)/GTOH 65/95), Thruster (65/95)Pistol/Box Jump/DU x20 every round, Swings x20 every round
Rest 3-5 min, then:
Round 2:
10>2 (-2) (30 Reps): Pullups
10>2 (-2) (30 Reps): Dips
10>2 (-2) (30 Reps): Anything not from round 1: PW Snatch (65/95)/OH Squat (65/95)/GTOH 65/95), Thruster (65/95)Pistol/Box Jump/DU x20 every round, Swings x20 every round
General Conditioning: Rowing
Max Effort Row & Recovery Series: 18 Min
6 Rounds: Sprint 15s, Recovery pace 15s (3 min)
6 Rounds: Sprint 30s, Recovery pace 30s (6 min)
3 Rounds: Sprint 1 min, Recovery pace 1 min (6 min)
6 Rounds: Sprint 15s, Recovery pace 15s (3 min)
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