Heavy Metal CrossFit Competitor’s Blog: Tuesday 8/18/15
| Wave 3b-Week 3 of 3 |
| 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. |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| ~5-6pm: Weightlifting |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| Plan A: ‘I feel good, let’s do it!’ Follow listed workout as stated. |
| Or: |
| Plan B: ‘I’m wrecked, what should I do?’ |
| ‘Technical Tighteners’: technical tightening and active recovery-should feel great; tighten positions, technique, and no pain. No weight, just bar and tech plates. |
| (note: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull) |
| Snatch (pick one)-NOTE: just bar and technique plates. If use weight: no more than 40%. |
| A) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| B) Snatch: 3pp, 2pp, 0p Snatch: x5+ sets (full snatch) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| C&J (pick one)-NOTE: just bar and technique plates. If use weight: no more than 40%. |
| A) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split) |
| a. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| B) C&J: 3pp, 2pp, 0p Clean: x5+ sets (full clean) |
| i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. |
| (Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done) |
| Level 1, 2, and 3: (match or beat last week/past numbers) |
| A) Snatch Sotts: 4s *3 x3 work sets (10 min) |
| B) Snatch-Pick one based on needs (30 min): (listed in order of wave 3 preference) |
| a. Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses) |
| b. Speed/Consistency/Recovery: Pw Sn-to top 3,2,1 |
| c. Technical/Speed/Recovery: Hang Snatch or Snatch w/pause at knee to top 3,2,1 |
| C) C&J-Pick one based on needs (15-20 min): |
| a. Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER). |
| b. Speed/Consistency/Recovery: Pw CL + Pw J-to top 3+1,2+1,1+1 |
| c. Technical/Speed/Recovery: Clean w/pause at knee or Hang Clean to top 3,2,1 |
| D) Optional (not if jerk is limiting C&J): Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min) |
| E) Optional (not if jerk is limiting C&J): Jerk Supports/Recoveries: Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min) |
| *Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg w/optional bar overhead). |
| ~6-6:30pm: Muscle Ups & HS Skill |
| ~7:00-7:20pm |
| 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) |
| Upper Strength: Games/Regionals Competitor’s perform in AM if possible |
| *may superset push and pull exercises below(better for conditioning) (ex: A-Bench Press w/ D-BB Row) or run through one at a time (beter for strength). |
| A) Bench Press: 4s x3-5 work sets |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| B) HSPU-Strict: 4s x3-5 work sets *HSPU Scales (progress/regress): *bands/blocks/cannon>deficit>parallettes>ring HSPU>free>weighted (Kips to negatives plan B only) |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? Negatives w/defecit? |
| C) Bar Dips: 5s x3-5 work sets (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.) |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? Lockouts? |
| D) Barbell Rows |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| E) Strict Bar MU (baned>bw>weighted, etc) or High Pullups (bar/strict) (w/fingerless false grip): 4s x3-5 work sets (tempo: 10s hold at top & controlled neg.) |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? |
| F) Chest to Bar Pullups(strict) (w/fingerless/fingertip/false grip): 3s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.) |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? Negatives w/defecit? |
| E) Pullups (bar/strict) (w/false grip): 3s x3-5 work sets (tempo: 3s pause at chest & 4 sec neg.) |
| *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)) |
| (x4 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? |
| ~8:30-8:50+pm |
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity |
| *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: |
| 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 |
| 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 |
| WODs |
| WOD: 20 min cap |
| Holbrook: 10 Rounds (rest 1 min between rounds-try to match or beat times) |
| 5 Thruster (75/115) |
| 10 Pull-ups |
| 100m Sprint (or 6 laps or 3 trips down and back red line to redline) |
| * Rest 1 Min Between Each Round |
| 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)) |
| (x3 RM (or AMRAP,-1-2 reps is ok)) |
| Negatives? |
| ~8:30-8:50+pm |
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity |
| *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: |
| 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 |
