CompTrain Individuals

2021-05-16 07:00:13 SUNDAY HOME GYM // 5.16.2021

Rest day. Enjoy! Open / Comment

2021-05-16 07:00:13 SUNDAY // 5.16.2021

Rest Day. Enjoy! Open / Comment

2021-05-15 07:00:13 SATURDAY HOME GYM // 7.15.2021

“DiscomforT”
For Time:
800m Run
Double Dumbbell “DT”
800m Run Open / Comment

2021-05-15 07:00:13 SATURDAY // 5.15.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Alternating Top Down Dumbbell Bench Press
8 Single Arm Dumbbell Row
8 Kettlebell Halo Each Direction

Part A Pulling – Snatch
3 Sets:
1 Pausing Snatch Deadlift (5s at Knee)
Rest as needed between sets.

Part B Pulling – Clean
3 Sets:
1 Pausing Clean Deadlift (5s at Knee)
Rest as needed between sets.

Strict Press
Part A – 5 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.

Part B – 1 Set:
Max Reps Strict Press

“DiscomforT”
On the 5:00 x 5 Rounds:
25/18 Calorie Assault Bike
1 Round of “DT”

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell – (155/105)
Kilos – (
70/48) Open / Comment

2021-05-14 07:00:13 FRIDAY HOME GYM // 7.14.2021

“Underdog”
For Time:
50 Line Hops, 20 Single DB Overhead Squats (10 each arm)
50 Line Hops, 400m Run
50 Line Hops, 50 Single DB Bent Over Rows (25 on each arm)
50 Line Hops, 400m Run
50 Line Hops, 20 Single DB Overhead Squats (10 each arm) Open / Comment

2021-05-14 07:00:13 FRIDAY // 5.14.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Back Rack Touch and Go Step Downs Each Leg
15 Weighted Abmat Sit-Ups



Box Squat
On the Minute x 10:
2 Box Squats



Overhead Squat
3 Sets:
1 Pausing Overhead Squat
4 Overhead Squats
Rest As Needed Between Sets.



“Underdog”
For Time:
50 Double-Unders
20 Overhead Squats (135/95)
50 Double-Unders
35/25 Calorie Row
50 Double-Unnders
50 Chest To Bar Pull-Ups
50 Double-Unders
35/25 Calorie Row
50 Double-Unders
20 Overhead Squats (135/95)

KILOS – (
61/43) Open / Comment

2021-05-13 07:00:13 THURSDAY HOME GYM // 5.13.2021

Optional Active Recovery Day Open / Comment

2021-05-13 07:00:13 THURSDAY // 5.13.2021

Rest Day. Enjoy! Open / Comment

2021-05-12 07:00:13 MONDAY HOME GYM // 5.10.2021

“Overrated”
5 Rounds For Time:
14 Single Dumbbell Power Snatches (50/35)
28 Hops Over the Dumbbell

KILOS – 22.5/15 Open / Comment

2021-05-12 07:00:13 WEDNESDAY // 5.12.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups



On the 0:00… Positions: Part A
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)



On the 8:00… Positions: Part B
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)



“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs @wallball(20/14)
12 Deadlifts @weight(185/135)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 35 Wallballs @wallball(20/14)
9 Deadlifts @weight(225/155)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 20 Wallballs @wallball(20/14)
6 Deadlifts @weight(275/185)
6 Lateral Barbell Burpees

KILOS:
Wallball- (
9/6)
Deadlift- (84/61)(102.5/70)(124/84) Open / Comment