| Heavy Metal CrossFit Competitor’s Blog: Wednesday 10/18/2017 |
| 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 1 of 4 (Level 3, Week 3 of 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 |
| Snatch: |
| x2rm, then 2s x2-4 sets @~90%+ of 2rm (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) |
| (OR: Plan B: x3, x2, x1, then: 2s x3 sets @ 90%+ of top x2, OR: Plan C: x3, x2, x1) |
| Snatch Pulls: |
| x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Weightlifting Performance/Technique Option: C&J |
| Clean & Jerk: |
| (Jerk last rep) x2rm, then: drop 5-10%x2, then 10-15%23), OR: 2rm, then 2s x2-4 sets @~90%+ of 2rm (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) |
| (OR: Plan B: x3, x2, x1, then: 2s x3 sets @ 90%+ of top x2, OR: Plan C: x3, x2, x1) |
| Clean Pulls: |
| x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| TnG (Full) OR Hang (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 |
| 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 |
| 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, x3, x3 (Set 1: ~100-105%, Set 2: ~100-110%,Set 3: ~100-115% 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, x3, x3 (Set 1: ~100-105%, Set 2: ~100-110%,Set 3: ~100-115% 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: 5s 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% x5, then drop 20%x5-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: 5s & 10s) |
| 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 10s (unless doing volume work for both back & front squats): drop 10% x10, then drop 20%x10-no belt, Pauses (5 & 5 tempo): drop 10% x5, then drop 20%x5-no belt, or Speed Reps: drop 10-50%x5, then drop 10-50%x5-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): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) |
| 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.) |
| x10rm x1-3 sets (To top x10rm, OR: x10rm then 2 more sets for AMAP, OR: x10RM, -5-10%x10, -10-20%x10) (*note: may switch 10s for 5s) |
| 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 |
| Part A: Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) |
| WOD: |
| “Snow” (Rx) |
| 1 Min AMRAP: Power Snatch (115/155) |
| 1 Min: Row/recovery |
| 2 Min AMRAP: Power Snatch + Hang Full Snatch (115/155) |
| 1 Min: Row/recovery |
| 3 Min AMRAP: Power Snatch + Hang Full Snatch + OHS (add 1 OHS rep each round) (115/155) |
| 1 Min: Row/recovery |
| 2 Min AMRAP: Power Snatch + Hang Full Snatch (115/155) |
| 1 Min: Row/recovery |
| 1 Min AMRAP: Power Snatch (115/155) |
| Barbell Speed/Conditioning: 9 min EMOM (perform all of one exercise before moving on) |
| After every barbell exercise: Either-20 DU or 7 Burpee |
| 1) 3 Rounds: 5 Pw Cln (or GTOH x3-5 reps or H. Pw Cl) (w: 65, 95, 115+)(m: 95, 135, 175+) OR: 5 Pw Sn (or H. Pw Sn.) (w: 65, 80, 95)(m: 95, 115, 135) |
| 2) 3 Rounds: 5 Thruster (w: 65, 80, 95)(m: 95, 115, 135) OR: 5 OH Squat (w: 65, 80, 95)(m: 95, 115, 135) |
| 3) 3 Rounds: 5 DL (w: 95, 115, 135+)(m: 135, 185, 225+) OR: 5 STOH (w: 65, 80, 95)(m: 95, 115, 135) |
| 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-up x15-25+ with 8 sec negative (may add weight) |
| GHD Back Ext/Hypers/Rev Hypers x50+ (unless did weighted back extensions above) |
| 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) |
| 10, 20, 30, 40 Each FBT of: |
| Burpee |
| Wall Ball |
| Pick one: GHD/T2B/Sit-up |
| DU |
| Pick one: OH Squat (65/95)/Thruster (65/95)/Box Jump |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| 16 Min Sprint/Run Intervals- |
| 8 min-(4 rounds): Sprint 1 min, Recovery pace 1 min |
| 8 min-(4 rounds): Sprint 30s, Recovery pace 90s |
| 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. |
