Heavy Metal CrossFit Competitor’s Blog: Wednesday 10/14/15
*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!
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)
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)
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/s (Optional based on current goals: may do listed WODs or out of Season Quota/Conditioning WODs):
(*May adjust/scale/switch exercises as needed)
Crush Games 2015
Compex (7 min cap)
15 Snatches (103/155)
12 Overhead Squats
9 Box Jump Overs (24/30)
15 Overhead Squats
12 Box Jump Overs
9 Snatches
15 Box Jump Overs
12 Snatches
9 Overhead Squats
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: All unbroken, or 5 burpee penalty for every break
100 BW Squats: (5 burpee penalty for every stop or no rep)
75 DU: (5 burpee penalty for every stop or no rep)
50 KB Swings: (5 burpee penalty for every stop or no rep)
25 Wall Ball: (5 burpee penalty for every stop or no rep)
Rest 2 min, then:
Round 2: All unbroken, or 4 burpee penalty for every break
80 BW Squats: (4 burpee penalty for every stop or no rep)
60 DU: (4 burpee penalty for every stop or no rep)
40 KB Swings: (4 burpee penalty for every stop or no rep)
20 Wall Ball: (4 burpee penalty for every stop or no rep)
Rest 2 min, then:
Round 3: All unbroken, or 3 burpee penalty for every break
60 BW Squats, then partner/non-enabler goes: (3 burpee penalty for every stop or no rep)
45 DU: (3 burpee penalty for every stop or no rep)
30 KB Swings: (3 burpee penalty for every stop or no rep)
15 Wall Ball: (3 burpee penalty for every stop or no rep)
Conditioning: Sprinting/Running:
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
Core Quota:(~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
Skill/Cond./Goat Work: (5-10 min)
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc
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.
