Heavy Metal CrossFit Competitor’s Blog: Wednesday 12/23/15
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.
Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Week 2 of 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!
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)
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)
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: 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)
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: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)
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)
“December 25th”
25 Snatch (95/135)
25 MU (or 25 CTB and 25 Pullups)
25 GTOH (95/135)
25 HSPU (or 50 R. Dips/HR Pushups)
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
Conditioning: Sprinting/Running (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
Core Quota:(~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
Skill/Cond./Goat Work: (5-10 min)
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 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.
Conditioning: Sprinting/Running (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
Core Quota:(~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
Skill/Cond./Goat Work: (5-10 min)
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 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.
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.
- D) Barbell Rows 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3 sec lockout & 4 sec neg.)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(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)
- E) Strict Bar MU (baned>bw>weighted, etc) or High Pullups (bar/strict) (w/fingerless false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 10s hold at top & controlled neg.)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(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)
- F) Chest to Bar Pullups(strict) (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.)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(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)
- E) Pullups (bar/strict) (w/false grip): 5s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(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)
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
(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)
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)
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
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)
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
