Heavy Metal CrossFit Competitor’s Blog: Wednesday 5/20/15
| Wave 3a-Week 2 of 3 |
| 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. |
| ***regionals competitors: see notes at bottom |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| A) Snatch: to top x3,x2,x1x7-10 singles (Aim for ~95-100% of Monday) (60s rests on singles after re-setting the bar & start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1) 50% x 3 |
| 2) 60% x 3 |
| 3) 70% x 3 |
| 4) 80% x 2-3 |
| 5) 85% x 2-3 |
| 6) ~88-90% x 1-2 |
| 7) ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| B) C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs) (Aim for ~90-100% of Monday). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Clean OR 3pp pw, 2pp pw, No pause pw = 3 reps |
| c. 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| d. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1. 50% x 3+1 |
| 2. 60% x 3+1 |
| 3. 70% x 3+1 |
| 4. 80% x 2-3+1 |
| 5. 85% x 2-3+1 |
| 6. ~88-90% x 1-2+1 |
| 7. ~91-95% x1-2 |
| 8. ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. |
| b. Then: back off C&J @90% of top C&J make for 1+1 x3 sets) (90s-2 min rest). |
| B) Today or Thursday: Rack Jerks to top x3,x2,x1x7-10 singles (60s rests on singles after re-setting the bar & start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). (note: may move jerks to after squats or Thursday) |
| 1) Bar x3+ |
| 2) ~40% x3 |
| 3) 50% x 3 |
| 4) 60% x 3 |
| 5) 70% x 3 |
| 6) 80% x 2-3 |
| 7) 85% x 2-3 |
| 8) ~88-90% x 1-2 |
| 9) ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| A) Back Squats: 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x10, -20% from top set x10. |
| B) Pause Front Squats: to top 3,2,1 (‘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) |
| C) Optional: OH Squats: x3s x1-3 sets OR (or x3RM, -5%x3, -10%x3 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3 |
| D) Snatch deads (pick one based on need/weaknesses): |
| i. General Strength: Regular Sn DL x3rm x1-3 sets |
| ii. Hips shooting/1st pull: Halting Snatch Deadlift x3rm*3 at knees x1-3 sets |
| iii. Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) |
| E) RDLs x3s (or 6s) x1-3sets OR (or x3RM, -5%x3, -10%x3 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min). |
| F) Optional: BB Lunges or Split Squats: x6s x1-3 sets |
| G) Low Back: Reverse hypers TO Hypers x5-10+ & x5-10+ of each as a combined set x 3 sets |
| *If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours). 2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach). *May do pulls after oly lifts or squats. *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?) *On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
| *May do rack jerks BEFORE/AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last. |
| AM-post squats |
| w/weight vest of ~10-15 and 15-25 (or each exercise weighted accordingly) |
| EVENT 3 |
| For time: |
| 1-mile run |
| 50 overhead squats (135 / 95 lb.) |
| 100 GHD sit-ups |
| 150 double-unders |
| 50 sumo deadlift high pulls (135 / 95 lb.) |
| 100 box jump overs (24 / 18 in.) |
| Time cap: 26 minutes |
| PM- |
| Post oly work |
| Heavy Randy |
| For time: |
| 25 snatches (95 / 75 lb.) |
| 25 snatches (85 / 65 lb.) |
| 25 snatches (75 / 55 lb.) |
| or: |
| Light Randy: |
| Work at lower weight that can hit for 75 unbroken for speed and slowly build up to 55/75 over the next 2 weeks as able |
