| Heavy Metal CrossFit Competitor’s Blog: Tuesday 8/30/2016 |
| 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. |
| Wave 1 of 4 (Level 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ |
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) |
| *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 |
| *Important: For Sn/C&J: may switch with (keep same rep scheme): Powers, Pause @ Knee, Hangs (High or Knee), Blocks (@ Knee), or No Feet (and then change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls) |
| 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): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*Brief pause at the top of every rep) |
| Power Snatch: (Other options: Pause @ Knee, Hangs (High or Knee), Blocks (@ Knee), or No Feet) (keep same rep scheme) |
| 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) (~30-45 min) |
| Snatch High Pulls (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls) |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Weightlifting Performance/Technique Option: C&J |
| 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): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*Brief pause at the top of every rep) |
| Power Clean (& Optional Power Jerk on last rep):(Other options: Pause @ Knee, Hangs (High or Knee), Blocks (@ Knee), or No Feet) (keep same rep scheme) |
| (Opt. Jerk last rep) x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, 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) (~30 min) |
| Clean Pull or High Pull (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls) |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Power Snatch: 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) x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, 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) |
| Power Jerks (or Split Jerks out of squat racks/no blocks) |
| x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, 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) (90s-2min rests) (~20 min) |
| Crossfit Hyrbid Option: Jerk/STOH |
| Tng Pw Jerk:x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, 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) |
| BTN Push Press (or Push Press or Sn Grip Push Press): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) |
| ~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 Strength & Quota’ 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: 5s 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)) |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) |
| A2) Barbell Rows 5s 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: |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) |
| B1) HSPU-Strict: 5s 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: |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) (scale as needed: options above) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above) |
| Optional: Negatives? Negatives w/defecit? |
| B2) Pullups (bar/strict) (ideally w/false grip): 5s 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: |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) (scale as needed: options above) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above) |
| Optional: Negatives? |
| C1) Bar Dips (*may do ring dips both days if needed): 5s 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: |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) (scale as needed: options above) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-f) (scale as needed: options above) |
| Optional: Negatives/Lockouts? |
| C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 5s 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: |
| (x5 @ ~50% (of 5RM)) |
| (x5 @ ~75% (of 5RM)) |
| (x5 @ ~90% (of 5RM)) |
| x5 RM |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| x5 RM (or AMRAP,-1-2 reps is ok) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x10-f) (scale as needed: options above) |
| (x5 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x15-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: |
| “Josh” |
| 21 Overhead Squat (65/95) |
| 42 Pull-ups |
| 15 Overhead Squat |
| 30 Pull-ups |
| 9 Overhead Squat |
| 18 Pull-ups |
| 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) |
| Tabata- |
| 4 min- |
| Rounds-1,3,5,7: Def-HSPU (3/6) |
| Rounds-2,4,6,8-CTB |
| 4 min- |
| Rounds-1,3,5,7: HSPU |
| Rounds-2,4,6,8-Pullup |
| 4 min- |
| Rounds-1,3,5,7: Rings Dips |
| Rounds-2,4,6,8-Rope Climb (or T2B/L-Sit) |
| General Conditioning: Rowing |
| 3 rounds: Row 500m, rest 2 min |
| 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. |
