| The Lab Gym’s Heavy Metal Crossfit: Friday 6/10/16 | |||
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb) | |||
| General & Specific Warm-up: [~10 minutes] | |||
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) | |||
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) | |||
| CF-JTLC:Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s, | |||
| Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+ | |||
| General Barbell Warm-Up (pvc>barbell):Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |||
| General Barbell Warm-Up (pvc>barbell):RDL, Front Squat, BN Split Press R&L x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |||
| Position Stretches for the Jerk (pvc>barbell):Front rack, OH Lockout, Split stance BN Press & hold x10 sec each x2-3 rounds =1 set. | |||
| (x1-3 sets depending on quality/time) *use trust me method to establish split leg | |||
| Foundational Strength/skill (wave 3): (30 min) | |||
| A) Jerks:(~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) | |||
| a. Jerk progressions & warm-ups(round 1 w/pipe, round 2 w/bar)(8 min) | |||
| i. Air jerk x5 | |||
| ii. BN Jerk x3-5 | |||
| iii. Jerk x3-5 | |||
| b. Jerk ramp up/practice:1s x 5-7 sets (newbies ~1-3 reps)(7 min) | |||
| (Advanced option: Practice Power Jerks and Power Jerk x3,2,1s x5-7 ish) | |||
| B) Clean ABCs (modified)(8 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) | |||
| a. 3pp, 2pp, 0p: | |||
| i. Clean deadlift | |||
| ii. Clean pull | |||
| iii. Clean high pull | |||
| iv. Power clean | |||
| v. Power clean + Front Squat | |||
| vi. Clean | |||
| C) C&J Practice: | |||
| a. 0p Pw C+J x3 | |||
| b. 0p Pw Cl + Fs + J x3 | |||
| c. 0p C & J x3 | |||
| D) Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-1 C&J every 30s. | |||
| (Advanced option: If time-7-10 min EMOM: start counting reps at: ~85-90% x1, then, taking small jumps: go up, go down, or stay the same for 7-10 attempts) | |||
| WOD: | |||
| Tabata: | |||
| Power Cleans (65/95, 95/135, 115/155) | |||
| Rest 2 min: | |||
| Tabata: | |||
| STOH (65/95, 95/135, 115/155) | |||
| Rest 2 min: | |||
| Tabata: | |||
| Burpees or BW Squats | |||
| Stretch/mobility [~5-10 min] | |||
| *General protocol (10-ish sec each): | |||
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. | |||
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., | |||
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. | |||
| **Specialty: any front squat/jerk/clean specific limitations (bands/rollers) | |||
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |||
| *Any make up work of anything missed through the week (preferably Tu or Thur work) | |||
| 8 Alt OH Lunges (R&L =2) | |||
| 12 CTB Pullups (>Pullups>J. Pullups>R. Rows and all at the same reps) | |||
| 10 Alt OH Lunges (R&L =2) | |||
| 15 CTB Pullups (>Pullups>J. Pullups>R. Rows and all at the same reps) | |||
| 8 Alt OH Lunges (R&L =2) | |||
| 12 CTB Pullups (>Pullups>J. Pullups>R. Rows and all at the same reps) | |||
| 6 Alt OH Lunges (R&L =2) | |||
| 9 CTB Pullups (>Pullups>J. Pullups>R. Rows and all at the same reps) | |||
| 4 Alt OH Lunges (R&L =2) | |||
| Weighted planks w/partner: 30s rounds (3 rounds each) | |||
| 30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min) | |||
| Stretch/mobility [~5-10 min] | |||
| *General protocol (10-ish sec each): | |||
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. | |||
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., | |||
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. | |||
| **Specialty: any quad/hip flexor, shoulder, limitations (bands/rollers) | |||
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |||
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity | |||
| *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 | |||
| *note: perform warm-up sets FIRST! | |||
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ | |||
| Pulling Kips-(may alter order as needed) | |||
| 1) CTB Pullups (Butterfly?) ~25-50+ | |||
| 2) Kipping Pullups (Butterfly?) ~25-50+ | |||
