| Heavy Metal CrossFit Competitor’s Blog: Wednesday 10/16/2019 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. |
| Wave 4 of 4: Intensification 2: ‘321…Peak’ (Level 3) |
| *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 & C&J |
| Snatch (*May do Snatch x321 to top and save the 1s x7-10 sets for a Wave 2 after C&J) (Note: Competition Week-work to 1st attempt or last warm-up): |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Up to ~95%+ of Monday’s lifts) (If meet peak may cut reps down as needed) |
| Clean & Jerk (Note: Competition Week-work to 1st attempt or last warm-up): |
| To top x3, x2, x1… (Jerk last rep) (Up to ~95% of Monday’s lifts) (~30-45 min) |
| Optional/Recommended-C&J Back-offs: |
| 1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+) |
| Optional-Snatch Wave 2: Snatch |
| 1s x 7-10 sets @ ~90%+ of top x1 from today (60s rests) |
| Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Clean Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| TnG (Full) OR Hang (Full) Snatch: Work to top x3,2,1, then (drop 90% of top x2) x2, (drop 0-5% more) x2, (drop 0-5% more x2) (OR: Plan B: Match or beat last week’s: 321, 3×3) |
| Crossfit Hyrbid Option: Clean & Jerk |
| TnG (Full) OR Hang (Full) Clean (+opt. Jerk last rep): Work to top x3,2,1, then (drop 90% of top x3) x3, (drop 0-5% more) x3, (drop 0-5% more x3) (OR: Plan B: Match or beat last week’s: 321, 3×3) |
| Crossfit Hyrbid Option: Snatch Pulls (TnG OR Hang Pulls) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Crossfit Hyrbid Option: Clean Pulls (TnG OR Hang Pulls) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Pause Front Squat (*may do after back squats): |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min) |
| (OR: 2s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x2, then drop 20%x2-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) |
| Back Squats: (*note: 2s & pauses) |
| 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x2, then drop 20%x2-no belt, or Speed Reps: drop 10-50%x2, then drop 10-50%x2-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): |
| To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*note: may switch 2s for 4s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 2s) |
| Low Back-Reverse Hypers &/or Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): |
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) |
| WOD, Conditioning, & Skill Options: |
| Pick, either: 1) WOD or 2) Barbell Cycling/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) |
| 3 Rounds FBT: |
| 10 OH Squats (65/95) |
| 5 Burpee Box Jump |
| 10 Hang Power Snatch (65/95) |
| 5 Burpee Box Jump |
| Then, immediately into: |
| 3 Rounds FBT: |
| 10 STOH (95/135) |
| 5 Box Jump Overs |
| 10 Hang Power Clean (95/135) |
| 5 Box Jump Overs |
| Every 30 sec: perform dictated number of TNG/unbroken reps (*Goal is TNG but not mandatory) |
| Every 30s for 7 rounds each (7 sets/21 reps): *if ‘losing/dying’: drop 1 rep per round or decrease weight (if ‘winning’ may add 1 rep) |
| Optional-Add: 2 Burpee over bar every round (may add 1 if winning or take 1 off if losing/dying) |
| 1) 3 Pw Sn (or H. Pw Sn. or Split Snatch): @50% of 1rm (or 95/135) OR: Pw Cl (or H. Pw. Cl.) @50% of 1rm (or 95/135) (@ 0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00) |
| 2) 3 OH Squat: @50% of 1rm (or 95/135) OR: Thruster (or Cluster) @50% of 1rm (or Pw Cl 1 rm) (or 95/135) (@3:30, 4:00, 4:30, 5:00, 5:30, 6:00, 6:30) |
| 3) 3 STOH: @50% of 1rm (or 95/135) OR: DL @50% of 1rm (or 135/185) (@7:00, 7:30, 8:00, 8:30, 9:00, 9:30, 10:00) |
| Skill, Quota, & Conditioning Work: |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| a) Skill/Goat Quota & Practice: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, HS Walk, etc |
| b) Core Quota & Practice: (~5-10 min) |
| GHD Sit-ups: x15-25+ with 8 sec negative w/MB overhead. Then, fast reps w/BW x25+ (or, GHD Sit-ups x50-100). |
| GHD Back Ext: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| and/or: Hollow Rock & Arch: 60s (each), 45s (each), 30s (each) non-stop |
| Optional: ‘Out of Season’ Quota Conditioning |
| FBT |
| 20, 18, 16, 14, 12, 10 |
| Pistols (or 50 DU) |
| GHD |
| KB Swings |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| 24 Min Sprint/Run Intervals-NOTE: First round of each is with weight vest. If no weight vest carry sandbag/heavy med ball OR 25 Burpees before each round) |
| 4 min-(2 rounds): Sprint 1 min, 1 min rest/walk (*Round 1 wear a weight vest: ~10-20/~15-25)(Round 2: No vest) |
| 8 min-(2 rounds): Sprint 2 min, 2 min rest/walk (*Round 1 wear a weight vest: ~10-20/~15-25)(Round 2: No vest) |
| 12 min-(2 rounds): Sprint 3 min, 3 min rest/walk (*Round 1 wear a weight vest: ~10-20/~15-25)(Round 2: No vest) |
| 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. |
