200316 wk12 Gym Programming, Buckle Chafing, and Weight Chart

Hey Everyone!

Quick tip to remind you to teach people to move the buckle out of the way when doing ring dips and ring push ups (like we are on Tuesday)

“What Weight Should I Use for the Workout?”
I talk about the chart on the Wednesday video, so I figured I’d post the info here again as well.

Metcon Percentage Reccommendations.png
I created this chart to help coaches (and clients) get close to where they should be. PDF download here: Metcon load percentages.pdf. This is very generalized and should only be used as a starting point when selecting a load. You can print this out and post a couple copies around the gym for people to use.

Be sure to read the fine print:

1 rep maxes DO NOT correlate directly to doing larger sets of the same movement in a metcon. They are different stimuli. The main reason why we would even talk about it at all is that a lot of people know about what their 1 RM is (and hopefully it is fairly recent).

It ALWAYS depends on the person, the movement itself, other movements involved, workout design, desired stimulus, etc. This is your job as a coach; to guide people toward the best options for each workout! (No matter what the chart says)

The PDF has examples for reference:

Metcon load scaling examples.png
You will notice that for a workout like Grace to be truly a ‘fast’ metcon like it should be, ladies should be clean and jerking 135+ and men should be at 225+. People can certainly complete all of the reps of Grace without these maxes, but the farther off they are, the more they are going to have to slow down and the more likely they are to not get the proper stimuli.

Fran should be more like a 1 RM thruster of 95 for ladies and 135 for men (using 10-14 reps per set and 25-49 total reps per workout).

Post These Around the Gym
At the very least it will help prevent as many questions. It may also prevent ‘arguments’ with the guys who are always trying to go too heavy on the metcons.

At the very best, it will help people understand why the strength training is so important. While not ‘directly’ correlated with metcon loads, the road to getting higher maxes is paved with getting better at sets of 3, 5, 6, etc.

If they want to improve their performances and get fitter in general, they should make sure they are focusing on the strength component of the training!

Thrive on.


Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/15GXXbfQF_RW8Y2EvGsoQGgxaG4efVh0_T4jFLO534g8/edit?usp=sharing

Weekly Overview: Programming_Overview_200316_wk_11_and_wk_12.pdf

What I am reading/watching (content for you or to share on your social media):
Exercise boosts longevity in middle and old age, regardless of previous activity levels, study finds – ABC News
People who hit the minimum recommended activity level (150 minutes of moderate intensity per week) had a 28% reduction in mortality, even if they started at a later age. This was regardless of their initial activity level or other factors like diet, obesity, blood pressure or cholesterol.

Ultramarathon Study Reveals What Actually Boosts Performance (it isn’t the electrolytes) – Inverse
Many folks may be over hydrating and wasting their money on electrolytes. Just make sure you are getting enough salt!

Let’s All Stop Holding Out for Science to Find the Perfect Diet – Slate
Is it the macros? Counting calories? Food quality? Genetics? Microbiome?… Or is the most important factor what people can actually accomplish within their lifestyles and tastes?

Study finds varying the amount lifted can increase muscle strength – Medical News Today
Lifting lighter weights -faster- may be better for strength gains than just lifting prescribed percentages that do not take into account how people are feeling. In other words… don’t always max out, and remember to move the with the intent to make the load go fast.

How much muscle you have ‘could be linked to the health of your heart’ – Sydney Morning Herald
Having more muscle mass in early middle age meant an 81% reduction in heart disease over a 10 year period for the men in the study. It does not indicate a direct cause, but they are related. It is likely due to the fact that maintaining muscle mass requires a healthy lifestyle.

Best Exercise for Snatch & Clean Balance & Positional Strength – Catalyst Athletics
Floating, halting, pull on a riser.

Rapid exercise is key to recovering muscle strength after inactivity
Think: explosive movements like throwing things or trying to accelerate a bar that is trying to crush you.

On to the Programming!

Monday: 200316 Mon wk12 Hot Gristle – https://youtu.be/B_TXDiEhJ8k
Teaching people about their shoulders, notes on changing the warm ups, points about rest between sets, why we don’t do barbell rows in the metcons much, weekly overview

Tuesday: 200317 Tue wk12 Lucky Shamrock – https://youtu.be/BS0CB8Dwz5A
Teach people how to move the buckle out of the way on the rings, tips for who should be doing what kind of snatch, shoulder mob ideas, notes for the workout, stagger starting for the rowers, time guide

Wednesday: 200318 Wed wk12 Victory Lap – https://youtu.be/FXK0qJCAPuA
Using a heavier load, but make sure people don’t risk their wrists, what load should people use (and the recommended loading chart), history of the workout, notes on shorter workouts this week

Thursday: 200319 Thu wk12 Hard Tide – https://youtu.be/-xALdCFbfU0
The ‘80% slop’ myth and talking to people about good form all of the time, why the toes to bar skill practice, increasing the difficulty on the ring row, thoughts behind the metcon and how to stagger start, why two rowing benchmark workouts in a short period of time

Friday: 200320 Fri wk12 The Perfect Drug – https://youtu.be/Dvu1mJ5wc-M
OHS are more than just a ‘cool’ movement for workouts, how the skill practice warm up affects the metcon (and coaching), how the minute rest affects the workout, toes to bar and OHS can be a good combo for teaching people what muscles to fire

Saturday: 200321 Sat wk12 Triad Athelon – https://youtu.be/dD7MsH5kxJE
Helping people understand the variables that affect performance so they can get the most out of their training and why logging is an important tool, notes on pacing, team version tips

Sunday: 200322 Sun wk12 Appollos Arrow – https://youtu.be/_jXCNS3wUjw
Teaching people about lower intensity ranges, why aerobic capacity is important, getting people to take the skill practices seriously, preventing soreness, sled push options


Monday – March 16, 2020 – 200316

Context: Practice – Why rowing movements are good for shoulders

Dynamic Warm Up Option: 3 rounds: 8 Squat Jumps, 2 Inch Worms, 2 Crab Bridge, 8-12 Hollow Rocks. Then 3 sets of 5 with the empty bar: Jefferson Curl (rounded back Deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 4×6 Back or Box Squat 5 of 12 (4 sets of 6 reps, same weight across, 70-80%)

Super Set: 4×8 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hot Gristle”

3 rounds: 40s of work 20s of rest:

Push Press (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or with DB (15lb, 30lb*, 45lb)

Bent Over Row (same) or with DBs (same)

Heavy Russian Swings (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 140 – 270 reps, about 70 reps per round. Scale Up: 75/115lb bar, 70/88lb KB

Compare to: October 23, 2019

Coaching Tips: Go for big sets on the first and last round. Try to do each as an unbroken set, but pausing in the rack/hold position. Keep the hips snappy with the Push Press. Do not kip the Bent Over Row. Russian Swings only need to go to eyeball height (no higher).

Optional ‘Cash Out’ or Hypertrophy: 4 min max Row/Airdyne OR 3 sets of 20-30 Banded Hamstring Curls in a super set with 10-15 DB Curls

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Push Press p. 292, Kettlebell Swing p. 277

Tuesday – March 17, 2020 – 200317

Context: Practice – Avoiding chafing when using the rings

Dynamic Warm Up Option: 200m Jog throwing PVC or Medball to a partner or 2 min Jump Rope. Then 5,4,3,2,1 with an empty bar: Snatch Grip Deadlift, Hang Muscle Snatch, Rack Jerk Behind the Neck, Overhead Squat

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-2-2-2 Power or Squat Snatch (6 sets, adjust load each set)

Super Set: 6-6-6-6-6-6 Weighted Ring Dip or DB Bench Press (6 sets of 6 reps, adjust load/difficulty each set)

Metabolic Conditioning: “Lucky Shamrock”

In 8 minutes:

500m Row (record as separate benchmark)

1 min Rest, then max rounds with the remaining time:

12 Ring Push Ups

12 Goblet Squats (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

24 Abmat Sit Ups

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION (with a partner): In 9 minutes, 1000m Row, no rest, then max rounds: 24 Ring Push Ups, 24 Goblet Squats, -all one person at a time-, 24 Sit Ups -both partners at the same time-

Scaling Guide: 2 – 4 rounds, 1:30-2:20 for the Row, then about 2 min per round after. Scale Up: 53/70lb Goblet Squats and 12 GHD Sit Ups instead of Abmat Sit Ups.

Compare to: August 31, 2018

Coaching Tips: Get a good warm up row, then row really hard on this one to establish what your current 500m benchmark time is. 1 minute will not be much rest, but start moving right away (and it will get ‘easier’). Keep the elbows close to your sides on the Ring Push Ups, and do not let the metal buckle scrape your arms (slide it away from the ring). Keep the belly tight on these. Hold the kettlebell close and do not let your weight shift onto your toes (it should be mid foot). Go fast on the Sit Ups, but do not let your hips rise up and come back down (giving you the ‘dreaded raspberry’)!

Optional ‘Cash Out’ or Hypertrophy: 10 Burpees, 10 Wall Ball, 4 minutes OR 3 sets of 10-15 Jones Squat in a super set with 15 Banded Tricep Extensions

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Dips p. 244, Ring Dip p. 363, Bench Press p. 250

Wednesday – March 18, 2020 – 200318

Context: Competition – Go for a heavier load than you might normally use

Dynamic Warm Up Option: 3 sets of: KB Suitcase or OH Carry, 10 KB OH or Goblet Squats, 10 Push Ups, 10 Sit Ups. Then 5 Spiderman Lunges and 3 Crab Bridges.

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 Minutes working up to a challenging (80-90%) Power Clean plus Front Squat or Squat Clean.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Victory Lap”

6 rounds for time:

5 Squat Clean Thrusters (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb)

200m Run or 10 round trip 20′ Shuttle Run (no line touch)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 15 minutes, about 2 min per round.

Compare to: February 25, 2017

Coaching Tips: Make sure you have good technique if you plan on using a challenging weight and doing Squat Cleans every rep. If not, you are better off with the ‘Power Clean to Front Squat’ version to minimize the risk of hitting your elbow on your knee. Be sure to start with low hips and a vertical torso so that you can receive the bar correctly in the bottom of the squat. Drive hard through the legs when coming out of the hole so that you don’t end up strict pressing the bar.

Start with singles/small sets and try to make up some time on the Runs. When things start to get real hard (on round 5 usually), watch the clock to pace out your reps (doing one every 10-15 seconds for example).

Optional ‘Cash Out’ or Hypertrophy: 15 GHD Sit ups OR Toes to Bar, 20 Jumping Jacks, 5 min, OR 3 sets of 12 DB Single Arm Press in a super set with 15-20 Calf Raises

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Front Squat p. 227, Thruster p. 357, Running p. 269

Thursday – March 19, 2020 – 200319

Context: Practice – Great technique is still required when you are tired

Dynamic Warm Up Option: 3 sets of: 8 Ring Rows, 8 Squat Jumps, 8 Bootstrappers with KB, 8 Sit Ups with legs straight, 8 Lunge Steps, 8 per side Birddog

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar and Bar Muscle Up progressions.

Strength: 7×3 Back or Box Squat 6 of 12 (7 sets of 3 reps, same weight across, 75-85%)

Super Set: 7×5 Single Arm Ring Row or DB Bent Over Row (7 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hard Tide”

500m Row (All levels, record as benchmark)

Wait until next minute starts


Kipping Pull Up or Ring Row each minute until you are unable to complete the required reps in the minute

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Record time for the Row and the total Pull Ups separately. Row: 1:25 – 2:30. Pull Ups: 20 (finishing 4 rounds) to 56 (finishing 7 rounds). Total time for workout: 7 – 10 min. R2) 6 reps. R3)12. R4)20. R5)30. R6)42. R7)56. R8)82

Compare to: NEW WORKOUT!

Coaching Tips: Try for a PR on the row. Wait until the next minute to start your 2 Pull Ups. If you finish at 1:50, start at 2. If you finish at 2:10, start at 3, etc. Perform 2 Pull Ups, then wait for the next minute to do 4 reps. You have the entire minute to complete the work. Keep going up by 2 reps until you can’t complete the reps in the minute. Make sure you use good rowing form and avoid an early arm pull. This will affect your Row time and your Pull Up performance!

Optional ‘Cash Out’ or Hypertrophy: 60s Plank, 20 Cal Airdyne or 30 cal Row, 3 Rounds, OR 3 sets of 15 Single Leg Deadlifts in a superset with 15 Single Arm Bench Press

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Rowing p. 142, Kipping Pull-up p. 258, Ring Row p. 122

Friday – March 20, 2020 – 200320

Context: Practice – Overhead squats and all body mobility

Dynamic Warm Up Option: 1 min Jump Rope. Then: 10 Toy Soldiers Leg Swings per Leg, 10 Air Squats, 10 Kip Swings on the pull up bar, 10 Sit Ups with legs straight, 10 Push Ups with shoulder tap

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Snatch plus 2 Overhead Squats or Squat Snatch plus 1 Overhead squat.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Perfect Drug” (VIDEO)

AMRAP in 20 minutes

12 Overhead Squats (Health: DB Front squat 15lb pair, Athletic*: 65lb, Performance: 95lb) or 16 Single Arm DB OHS (15lb, 30lb*, 45lb)

16 Toes to Bar


Double Unders

1 min Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 Bar Muscle Ups per round.

Compare to: March 12, 2019

Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of Overhead Squats unbroken. Squat Snatches count as an OHS, so if you can do them, use that technique. Go for big sets of Toes to Bar early on, but break them up in later rounds so you can do bigger sets of Double Unders. Make sure you keep your hands close on the Double Unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Overhead Squat p. 300, Toes to Bar p. 434, Double Unders p. 213

Saturday – March 21, 2020 – 200321

Context: Competition – Pace to get your best score (and log it)

Dynamic Warm Up Option: 2 min Row or Airdyne, then 3 rounds: 12 Jumping Jacks, 12 Reverse Lunge Steps, 12 Push Ups, 30s per side Side Plank

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Clean and Jerk

Strength: None.

Super Set: None.

Metabolic Conditioning: “Triad-Athelon”

3 rounds for time of:

500m Row (all levels)

21 Burpees

400m Run or 3/4 mile airdyne/assault bike

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: Teams of 3, each person starts on a different movement, you can only move onto the next movement once the teammate has finished the row (if you finish the Burpees early, you can start your run)

Scaling Guide: 16 – 22 min, about 6 minutes per round.

Compare to: July 24, 2019

Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the Burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 15 Loaded Glute Bridges in a super set with 20-30 Banded Face Pulls

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Push Jerk p. 424, Split Jerk p. 470, Rowing p. 142, Burpee p. 415, Running p. 269

Sunday – March 22, 2020 – 200322

Context: Practice – Relative intensities and pacing

Dynamic Warm Up Option: Coach’s Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: None.

Super Set: None.

Sustained Power Session: “Apollo’s Arrow”

4 Rounds at 70-80% Intensity:

2 min: Run or Airdyne

2 min:

16 DB Hang Power Snatch (Health: 10lb/ Athletic*: 20lb/ Performance: 35lb)

10 Wall Ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

2 min: Sled Push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb)

2 min: Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 30 min total. Use movements/loads that you can perform at 80% intensity with minimal rests outside of the forced rest. You should pace so that your last round you can do 300-400m, 3-4 rounds, and 120-160 feet. OPTIONAL: Log score for LAST ROUND ONLY. Run: 100m = 1 ‘rep’, Couplet: 1 ’round’ = 1 ‘rep’, Sled: 40′ = 1 ‘rep’

Compare to: November 17, 2019

Coaching Tips: This workout is VERY DIFFERENT than your typical metcon. Your intensity should be much lower from the beginning. Maintain a pace you can sustain for much longer than prescribed so you can keep moving in the later rounds. You may start on any movement, but they must be completed in order.

Optional ‘Cash Out’ or Hypertrophy: 15 Push Ups, 20 Cal Row, 4 rounds, OR 3 sets of 12 Bulgarian Split Squats in a super set with 12 Neutral Grip Pull Ups

“By the Numbers” Book References: Rope Climb p. 461, Running p. 269, Power Snatch p. 438, Wall Ball p. 430

Posted by Jeremy Jones