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
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.
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.
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).
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.
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.
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.
6 Useful Things Powerlifters Can Do Between Their Sets BarBend
Drive Not Ride The Awl
Andrew S says
Low Fat Peanut Butter challenge accepted. Does anyone have some good pressure cooker recipes to look svelte for the New Year?
8 AM with McD. I could have done 10 AM but decided 8 would make 7 AM less of a shock to my system tomorrow.
EMOM work Rx. Thank you to whatever kind angel decided this should be 15 total minutes, not 21 as listed on the blog. Those 95# push jerks got to be pretty tough in the last two rounds!
Also, wall balls for the first time in a very long time. I guess I can do wall balls. Yay?
WOD in 9:30, and I credit that super-fast time entirely to Kayleigh, who was my partner and did more than half the work. Holy schnikies, that woman is fast.
Jenny M says
Finally got to try out short circuit this morning! It was super fun and sweaty- hoping to be able to attend more in the future. Thanks Brett!
EMOM as Rx'd
Started on the row, Took just under 30 sec each time.
Jerks all unbroken in just under 20 seconds. Felt pretty good.
Wall Balls also just under 20 seconds each time. Had 3 no-reps for not hitting the wall.
Partner WOD Rx'd with John E in 9:06. Considered John's suggestion that he do all the deadlifts and I all the burpees but in the end we went with alternating sets of 7 for all of it. Never really red-lined so maybe could have worked a little faster. Really felt hammies on the back 70 deadlifts. Good Times.
EMOM work Rx. Push jerks were more like push presses, got tough at the end.
WOD: 9:30 with Stella. Fun doing quick deadlifts with this lady.
Short circuit metcon after – going to miss these morning bonus workouts.
LBBS: 205 x 3 x 6.
Kate Tk says
Mayhem at 10am!
EMOM was super fun, push jerks at 58#. I usually scale wallballs so it was a win to do them Rx even with a couple no reps.
WOD with Allie (sp?) in 12:41, DLs at 93#. Jumping is hard.
Whit H says
Make-Up new year's day post…
Came in for 11am group class, got to lift alongside Jess Fox (which always seems to make me stronger by osmosis!). Haven't gone heavy (over 90%) on a snatch in … like 6-8 months really? Felt like coming in to see what I could do would be a good way to start the year, and it was.
35kg, 40, 44, 51 (oops… though I had done 49kg before that one!), 55, 57, 60F, 60kg – PR!
So… that's 132#, which is 3# under bodyweight. So close! I'm ready to create some more consistency in my 90%+ range within the next few months. 60kg has been a big mental block for me for about a year, so stoked to break the barrier.
Then: 90% (54kg, 119#), every :30 for 12 reps. This got really hard. I missed 2 out of 12. Good practice for me to get out of my head, be patient on the pull, and just get myself under the weight.
Monday, 10am giant group glass party!
EMOMx15 as RX'd
10 WB (14, 9)
7 Cal Row
10 PJ @ 95#
fun! everything done by :20-:25
felt smooth, breathing through nose in transitions
Partner WOD (with Jess Fox!!). TIME = 8:39 RX'd
We did the DL in sets of 10 (5's on the last set), BBJO in sets of 5. Was perfect. Got a little spiked in the middle of BBJO, but was able to relax and bring it back down while keeping the pace up.
lady fox says
Great 10am class, thanks Ro and Brett!
-did 95# jerks but then 10 cals on erg and 20#/9' for the wall ball. The jerks were the hardest part!
WOD in 8:39 with Whit
-see her notes above. Loved this and partnering with Whit. We just kept moving.
then after class:
1a) LBBS: 205x6x3
1b) Bench Press 110x6x3
2a) Front Rack Reverse Lunges 75x6x3
2b) Bent over Barbell Rows 105x6x3
2c) Single arm DB Press 27.5x10x3
3b) 1.5hr nap!
Worked up to 54kg on the Snatch. Just missed 58kg when I got a little soft in the catch.
Used 48kg for the :30 work and only made 6. These were hard and I definitely let the first miss get in my head.
Wod in 5:33 I believe. all unbroken kbs, jump up/step down for all but about 10 box jumps.
Looking forward to 2017. Happy New Year all!
K HarpZ says
Blergh. Getting work done upstairs and decided to come downstairs for the 4:30pm. Feeling real sluggish and hazy today
EMOM: 95# for push jerk and all UB, then decided to do 10cal for the erg. ''Twas fine.
Partner WOD with val: 10:50 RX I believe.
I was freakin out about the deadlifts. I just felt kind of off/stiff in my L low back within the . Super frustrating. Moved through it carefully and stayed very aware of how I was feeling. Never got worse and felt a little better by the end.
Came in with sore forearms, shoulders, traps. Left feeling pretty good.
3 strict press @68#
3 wall walks
5 min Row for Max Cals — 68 (this was mostly +800 cal/hr)
7 min easy row — 50 (mostly +600 cals/hr)
BSQ x 8 @ 115#, 125, 135, 140
10 ab wheel roll-outs — still can't do it from my feet
Stretches using the stall bars
Allie B. says
Enjoying this open preparation!
Push Jerks: 83#–> too heavy! But now I know how to deal when I see this weight (or 95# yikes!) in the open. Did 10-10-6-7-6.
Row: Took :30 to get 7 calories
WOD: I deadlifted for Iron Maidens yesterday, which made me pretty sore today!
103# for Deadlifts (was originally going to do 113), sets of 5 for burpee box jumps. Partnered with Alex Katz, who was in her first wod post-honeymoon!! 13:13
Still have an injured thumb/wrist and now my shoulder is bothering me so lots of mods this week plus minimizing computer and phone use so haven't posted:
Step ups with 15# DBs, rows instead of chinups. Holding DBs definitely burns my shoulders out quicker than doing these with a bar.
10 cal AB
sled pull- down and back the length of 608
10 box jumps
12 min AMRAP:
20 cal AB
20 Russian swings at 16kg, purposely broke these up so give my grip a rest
3 RNFT: kept it light
10 single arm DB press @15#
10 single arm KB swings @8kg
Modified LFPB Challenge WOD:
15 min AMRAP:
20 cal AB
30 Russian swings @16kg
40 box jumps
Was hoping to get 3 rounds but I'm just so slow on the AB!
WOD with Crumsho:
15 min AMRAP:
3 DB Power Snatch (left arm only) @35#
3 air squats
3 cal AB
6 DB Power Snatch (left arm only)
6 air squats
6 cal AB
Somehow, I added 6 reps along the way instead of 3 each round- all I could focus on was the quad burn! I did rounds at rep counts of 3, 6, 9, 15, 21 and got through most of the cals on the AB bike at 24. Clearly, I skipped a few rounds by accident:)