CompTrain Individuals

2021-05-11 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

2021-05-11 07:00:13 TUESDAY // 5.11.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
15 Banded Triceps Extensions

Pulling – Clean
5 Sets:
3 Low-Hang Clean Deadlifts
2 Low-Hang Clean Pulls

Bench Press
Part A – 3 Sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Rest 2:00 between sets.

Part B – 1 Set:
Max Reps Bench Press

“Meet the Press”
AMRAP 18:
15 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses

15 Calorie Assault Bike
12 Toes to Bar
15 Push Presses

15 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks

Barbell – 95/65
Kilos –
43/29 Open / Comment

2021-05-10 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

2021-05-10 07:00:13 MONDAY // 5.10.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Dumbbell RNT Reverse Lunges Each Leg
15 Banded Glute Bridges



Back Squat Waves
Wave #1:
7 Back Squats
5 Back Squats
3 Back Squats

Wave #2:
7 Back Squats
5 Back Squats
3 Back Squats

Wave #3:
7 Back Squats
5 Back Squats
3 Back Squats

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.



“Overrated”
5 Rounds:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)

KILOS – (
52/38) Open / Comment

2021-05-09 07:00:13 SUNDAY HOME GYM // 5.9.2021

Rest day. Enjoy! Open / Comment

2021-05-09 07:00:13 SUNDAY // 5.9.2021

Rest Day. Enjoy! Open / Comment

2021-05-08 07:00:13 SATURDAY HOME GYM // 5.8.2021

“Power Rope”
AMRAP 30:
50 Line Hops
400m Run
50 Line Hops
5 Rounds of Dumbbell “The Chief”

Dumbbell “The Chief”:
3 Double Dumbbell Cleans
3 Push-ups
3 Air Squats Open / Comment

2021-05-08 07:00:12 SATURDAY // 5.8.2021

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



“Power Rowpe”
AMRAP 30:
50 Double-Unders, 500m Row
50 Double-Unders, 5 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

KILOS – (61/43) Open / Comment

2021-05-07 07:00:13 FRIDAY HOME GYM // 5.7.2021

“Put a Ring on It”
10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats (50/35)
100m Run

KILOS – 22.5/15 Open / Comment

2021-05-07 07:00:13 FRIDAY // 5.7.2021

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



Walking Lunge
On the 3:00 x 3 Sets:
25′ Double Dumbbell Pausing Walking Lunges
25′ Double Dumbbell Walking Lunges

*Pausing Walking Lunge – 1s pause with back knee on the ground.
*Dumbbells held in the front rack position, with hands on handles.



“Put A Ring On It”
10 Rounds:
3 Bar Muscle-Ups
6 Front Squats (165/105)
9/6 Calorie Assault Bike Open / Comment