Push Jerk
Every minute on the minute x 15 (5ea):
A) 10 Push Jerks 135/95
B) 10 Wall Balls 20/10, 14/9
C) 10/7 Calorie Row
The barbell comes off the floor for the Push Jerks. Each movement is intended to be done unbroken, leaving 30-45 seconds of rest before transition. Scale as needed.
Post work to comments.
Exposure 3 of 8
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Partner WOD
With a partner, complete the following for time:
70 Deadlifts 185/125
70 Burpee Box Jump Overs 20″
70 Deadlifts 185/125
Post time, Rx, and partner to comments.
Chainsaw Charlie gets ready to Squat at last year’s Iron Maidens competition | Photo by Thomas H.
Prepping for Iron Maidens 2017: Advice on Modifying Group Classes
By Margie Lempert
Happy New Year Iron Maidens! We are about 7 weeks out from the competition, which means now is the time to focus your training on meet prep so you are set-up to perform your best. Below are suggestions for how to modify the current group class training cycle, which conveniently runs right up to Iron Maidens.
Competitors are welcome to alter what they do in class (if possible and within reason), but always be sure to clear your plan with whoever is coaching. And, of course, ask any coaches or me for specific advice on choosing loads/exercises.
Introduction
Training for a powerlifting meet is different from general strength gain or exercise. Your goal is to prepare yourself to perform the Back Squat, Bench Press and Deadlift to the best of your ability. You want to get stronger AND better at those three lifts, so plan to get real intimate with them; do them often and with progressively heavier loads. Your program design should mainly consist of regular exposure to the competition lifts, and be supported by accessory movements to address weaknesses. Other movements such as the olympic lifts or intense conditioning are fine to include on occasion, however they should be secondary to the competition lifts and programmed in a way that does not interfere with your ability to train.
There are a gazillion programs to geek out on, but let’s try to keep things relatively simple and within the context of group class. Most important is to make a decision and then get the work in every week. Consistency = gains
General Notes for Everyone
In group class, suggestions for fitting in your lifts are:
- Squat: Tuesday/Thursday/Friday/Saturday/Sunday (replace the main lift with Squat), or Open Gym
- Bench Press: Monday/Tuesday/Thursday/Friday/Saturday/Sunday (replace a metcon with Bench Press), or Open Gym
- Deadlift: Tuesday/Thursday/Friday/Sunday (replace Oly lifts), or Open Gym
**If doing 2x/week, make sure to give yourself at least 48 hours between Squat and Bench Press exposures
The weekend before the meet, you should work up to one heavy triple for each competition lift. This should be a tough triple – close to a max as determined by your ability to perform the lift without getting too ugly about it technically. You don’t have to do it all in one day, but get it done by Tuesday before the meet. This will give you a good idea of your numbers for your opening attempts. (After Tuesday, your aim should be sleep, active recovery/light training and food.)
The competition Bench Press is performed with a pause. This is a bit harder than a “touch-and-go” Bench Press, since you must stay tight while waiting for the judge to tell you when to press the bar off your chest; typically it’s about a one second pause. I recommend training with a pause at least once/week. (Once the bar makes contact with your chest, count 1 mississippi before pressing it off the chest.
All the lifts are performed with commands from the judges. Plan to grab a friend and practice lifting with the commands at least 2 weeks before the meet. Read the Rules and Guidelines here.
Bench Press and Press more than you think! Ladies, we can always do with more pressing. As long as your shoulders feel good, I recommend Benching 1-2x/week and Overhead Pressing 1x/week at a minimum
Remember Open Gym! If you can’t fit in your training to group class, go to Open Gym. I am certain there will be lots of other ladies training then as well.
Novice
If this is your first meet and you’ve never maxed out a linear progression, I highly recommend starting with the basic template of 3 sets of 5 reps, increasing the weight for each exposure to the lift (5lbs for Squat; 2.5-5lbs for Bench Press/Overhead Press; 5-10lbs for Deadlift).
Squat: 2x/week
3 x 5 linear. Start at a weight that will give you at least several weeks to add load – it shouldn’t be too difficult at first. If you stall out on 3 sets of 5, move to 4 sets of 3 and keep going. As the weight gets heavier, you may or may not be able to front squat on the same day (assuming you squat Saturday). That’s ok. Just use the extra time to rest more between your work sets.
Bench Press: 1-2x/week, plus Overhead Press
3×5 linear. Start at a weight that will give you several weeks to add load; 2.5lb jumps are perfectly legitimate. If you stall out on 3 sets of 5, move to 4 sets of 3 and keep going. Remember to pause. If you want to do the programmed upper body work on Monday, just make sure you get another day in for your pause Bench Press.
Consider adding an Overhead Press exposure 1x/week with a linear 3 x 5.
Deadlift: 1x/week
2 x 5 or 1 x 5. Warm-up to one or two work sets of 5 (probably 2 sets in the beginning and then one set as the weight gets heavier). All warm-ups should be sets of 5. Do not touch and go; take a breath and reset your back for each pull. This will help you to develop a tight starting position and strong low back. Say no to the cat back! If you have never hooked or switch gripped, incorporate this on your final warm-up and heaviest sets. Chalk your hands.
**If you Squat on the same day as you Deadlift or on back-to-back days, it’s preferable to Squat first so that your low back isn’t fatigued from the Deadlifts.
Intermediate
If you have moved past a linear progression and are looking to find variation in your training on one or more of the lifts, check out the suggestions below.
Squat: 2x/week, plus 1x/week accessory (such as weighted Step-Ups/Lunges; Bulgarian Split Squats; Front Squats. Make sure you have at least 48 hours between Squat sessions.)
Option 1: Good for novice/intermediate who is looking for a little more experience with heavier weight.
- Day 1: 3 x 5 linear progression, starting at a weight that will give you running room for at least several weeks.
- Day 2: 3-3-3. Increase weight by about 5lbs for each triple. Start about 10-15 lbs heavier than your 3 x 5 weight and linearly increase that start weight by 5 lbs each week.
Option 2: Good for those who have trouble hitting depth, or get loose and Squat too deep. Emphasizes postural strength, hip drive, bracing, even pressure through feet.
- Day 1: 3 x 5 linear progression, starting at a weight that will give you running room for at least several weeks.
- Day 2: 4 x 3 Pause Squat, increasing about 5lbs each week. Two count at the bottom. Get someone to watch your depth to make sure you are pausing with hip crease below top of knee and maintaining a tight brace.
Option 3: Good for advanced intermediate looking for volume and intensity.
- Day 1: 2 x 5; 1 x 10 all at same weight (i.e. 155 x 5 x 2; 155 x 10) increasing each week. Can drop the 1 x 10 to 1 x 8 as the weight gets heavier.
- Day 2: Work up to heavy double or triple in no more than 5 total sets, including warm-ups. Try to beat yourself each week.
Bench Press: 2x/week, plus 1x/week Overhead Press (Consider 1x/week pause bench press, 1x/week bench press variant, i.e. Close Grip, Touch-and-Go, or 3-count Bench Press.)
Option 1: Good for someone who needs additional but straightforward exposure to pressing.
- Day 1: 3 x 5 linear progression, with pause (drop to 3 x 3 about 3 weeks out from the meet and work towards heavier triples.)
- Day 2: Overhead Press – 3 x 5-8 linear progression
- Day 3: Bench Press variant (can mix it up, or stay with the same movement): 3×5-8 linear progressio
Option 2: Good for someone looking for more volume.
- Day 1: 2 x 5 with pause; 1 x 10 touch-and-go; all at same weight. If you can’t hit 10 anymore, then drop to 1 x 8 and/or reduce weight for this set. (Drop to 2×3; 1×6 about 3 weeks out from the meet and work towards heavier triples.)
- Day 2: Overhead Press. Work up to a top set of 5, not a max. This should feel like you have one or two left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set (should take 1-4 sets, rest 2-3 min between sets).
- Day 3: Bench Press variant (can mix it up, or stay with the same movement) – 3 x 5-8.
**If a coach approves, try to add a pulling exercise between each work set, i.e. Chin/Pull-Ups x submax; Dumbbell Rows x 10-12; Ring Rows x 10-12.
Deadlift: 1x/week, plus 1x/week accessory lift
Option 1: Work up to a top set of 5, not a max. This should feel like you have two or three left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set/your technique becomes compromised (should take 1-3 sets; don’t do more than 3. Rest 3-4 min between sets). Try to inch your top set up week to week. Switch to triples about 3 weeks out.
Option 2: Start with a top set of 1×8 at a weight that you could likely hit for 10 reps (with proficient technique). Drop one rep/week and increase the load 5-15lbs. That should take you to a triple one week out from the meet. See General Notes for more info on that.
Accessory: Select a Deadlift variant below to address weaknesses in your Deadlift
- Improve back strength: Barbell Rows from the floor (Pendlay rows); heavy Dumbbell Rows; Pull-Ups (weighted); Ring Rows (feet on a box). 3 sets of 10-12.
- If you have trouble getting the bar past your knees: Deficit Pulls from 1 or 2″. Work to 1 top set of 5, or hit 3 x 3; linear increase. (25# rogue plate is 1” and the DC blocks are 2”.)
- If you have trouble opening your hips: Rack Pulls, 1 set of 5 or 3 x 3, linear increase. Set the bar height so it is just below your kneecap. Pay particular attention to your low back position. Do not let it round. See this video for a thorough explanation.
Please feel free to ask me for clarification or advice any time: Margie [at] crossfitsouthbrooklyn [dot] com.
Happy Training!
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