| Heavy Metal CrossFit Competitor’s Blog: Wednesday 10-3-18 |
| 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 2 of 4: Intensification 1: ‘321 & Variety/Options’ (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 |
| Snatch: |
| x3, x2, x1…(Up to ~95%+ of Monday’s lifts) (~30-45 min) |
| Snatch Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Weightlifting Performance/Technique Option: C&J |
| Clean & Jerk: |
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~95% of Monday’s lifts) (~30 min) |
| Clean Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~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: 3s 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% x3, then drop 20%x3-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) |
| Crossfit Hyrbid Option: Snatch |
| Hang (Full) OR TnG (Full) Snatch: Work to top x3,2,1, then (drop 90% of top x3) x3, (drop 0-5% more) x3, (drop 0-5% more) x3 |
| Crossfit Hyrbid Option: Clean & Jerk |
| Hang (Full) OR TnG (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 |
| 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) (90s-2min rests) (~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) (90s-2min rests) (~10 min) |
| Back Squats: (*note: 3s & pauses) |
| 3s 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% x3, then drop 20%x3-no belt, or Speed Reps: drop 10-50%x3, then drop 10-50%x3-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): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s) |
| 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.) |
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) |
| 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: |
| Part A) Pick, either: 1) WOD or 2) Barbell Cycling/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 |
| Crossfit Hyrbid Option: Jerk/STOH |
| TnG Split Jerks (or at least out of rack keeping bar in front rack for the whole set) |
| WOD: |
| Optional Jerk Work: |
| Jerk Drives OR Dips (w/dips pause in bottom of jerk dip for 3s) |
| FBT: |
| 3 Legless Rope Climbs |
| Sled Push (prowler) 100 ft (150-200/200-250) |
| 2 Legless Rope Climbs |
| Sled Drag 100ft (200/300) |
| 1 Legless Rope Climbs |
| 100 Ft HS Walk |
| WOD 2: |
| Sandbag Carry Sprints: |
| Part 1: |
| 5 Rounds FBT: Sprint to bag x50ft, carry back 50ft (100/150) |
| Rest as needed… |
| Part 2: |
| 1 Round FBT: Sandbag Carry x300ft (100/150) |
| Barbell Speed/Conditioning: 14 Min EMOM |
| (Option B: Drop exercise from part 1 or part 2 and make it a 10 min EMOM) |
| Part 1: 7 min EMOM |
| 3 Pw Sn + 3 OH Squats (65/95, 95/135) |
| 5 Burpees (or exercise of choice) |
| *Rules: after 3 min, if kicking butt: a 1 burpee every round as long as possible. If getting butt kicked: take off 1 Pw Sn & 1 OH Squat |
| Then, right into Part 2: 7 min EMOM |
| 3 GTOH + 3 Thrusters (65/95, 95/135) |
| 5 Burpees (or exercise of choice) |
| *Rules: after 3 min, if kicking butt: a 1 burpee every round as long as possible. If getting butt kicked: take off 1 GTOH & 1 Thruster or 1 burpee. |
| 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 w/10-25lbs+ x25-50 (or, GHD Sit-ups x50-100) |
| GHD Back Ext w/10-25lbs+ x25-50 (or, GHD Back Ext x50-100) |
| and/or: Hollow Rock & Arch: 60s (each), 45s (each), 30s (each) non-stop |
| 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) |
| FBT: |
| 10>2 (-2) (30 Reps): OH Squats (65+/95+) (or Wall Ball 20>2) |
| 20>2 (-2) (110 Reps): Burpee |
| Rest 3-5 min, then: |
| 10>2 (-2) (30 Reps): Thruster (65+/95+) (or BJ/Pistol 10>1) |
| 100>20 (-20) (300 Reps): DU |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| 12-18 Min Sprint/Run Intervals- |
| 6 min-(3 rounds): Sprint 1 min, REST 1 min |
| 6 min-(3 rounds): Sprint 1 min, Recovery pace 1 min |
| Then, optional: 6 min steady state/pace run |
| 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. |
| 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) |
| Optional: Negatives? |
| B1) HSPU-Kip (if can’t do 10+ stirct, do strict again and kip w/quota work): 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.) |
| (x3 @ ~90% (of 3RM)) |
| 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) |
| Optional: Negatives? Negatives w/defecit? |
| B2) Chest to Ring Pullups (strict, bands fine & ideally w/false grip) (or: Strict MU (rings/bar), Chin-ups, Strict Pullups w/BW for AMRAP (Bar/Rings), or Rope Climbs): 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.) |
| (x3 @ ~90% (of 3RM)) |
| 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) |
| Optional: Negatives? |
| C1) Ring Dips: 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.) |
| x3 RM |
| 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) |
| C2) Ring Rows (or 1 Arm DB Rows): 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.) |
| (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: 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 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): |
| CTB Pullups (Butterfly?) ~25-50+ |
| Kipping Pullups (Butterfly?) ~25-50+ |
| T2B (kipping) ~25-50+ |
| Push-(may alter order as needed) |
| HSPU (kip/strict) ~20+ |
| Ring Dips (kip/strict) ~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: Rope climb x5-10+ ascents and/or x3-5+ (legless) |
| (for ‘push work’ may save for after HS work If needed). |
| A1) HSPU: ~10-20+ |
