CompTrain Individuals

2021-05-06 07:00:13 THURSDAY HOME GYM // 5.6.2021

Optional Active Recovery Day Open / Comment

2021-05-06 07:00:13 THURSDAY // 5.6.2021

Rest Day. Enjoy! Open / Comment

2021-05-05 07:00:13 MONDAY HOME GYM // 5.3.2021

“Clear the Air”
AMRAP 13
40 Air Squats
200 Meter Run
20 Dumbbell Power Snatches (50/35)

KILOS – 22.5/15 Open / Comment

2021-05-05 07:00:13 WEDNESDAY // 5.5.2021

OPEN PREP

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

Positions – Front Squat
6 Sets:
1 Pausing “One and One Quarter” Front Squats
1 Front Squat

1 Pausing “One and One Quarter” Front Squats:
– 1s Pause at Bottom of Squat
– 1s Pause just below Parallel
– Return back to bottom and explode to standing position.

“Shuffle the Deck”
On the 3:00 x 3 Rounds:
10/7 Calorie Assault Bike
10 CTB Pull-Ups
10 Thrusters (95/65)

On the 3:00 x 3 Rounds:
10 Thrusters (95/65)
10 CTB Pull-Ups
10/7 Calorie Assault Bike

KILOS – (43/29) Open / Comment

2021-05-04 07:00:13 MONDAY HOME GYM // 5.3.2021

“Clear the Air”
AMRAP 13
40 Air Squats
200 Meter Run
20 Dumbbell Power Snatches (50/35)

KILOS – 22.5/15 Open / Comment

2021-05-04 07:00:13 TUESDAY // 5.4.2021

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
1 Tempo Bench Press
1 Bench Press
Rest 2:00 between sets.

Tempo Pausing – 4s Down, 2s Pause, Regular Up
Tempo – 4s Down, Regular Up

Part B – 1 Set:
Max Reps Bench Press



“Shin Guard”
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean and Jerks (135/95)

KILOS – (61/43) Open / Comment

2021-05-03 07:00:13 MONDAY HOME GYM // 5.3.2021

“Clear the Air”
AMRAP 13
40 Air Squats
200 Meter Run
20 Dumbbell Power Snatches (50/35)

KILOS – 22.5/15 Open / Comment

2021-05-03 07:00:13 SUNDAY // 5.2.2021

Rest Day! Enjoy! Open / Comment

2021-02-02 07:00:13 TUESDAY HOME GYM // 2.2.2021

“Quitting’ Time”

3 Rounds x AMRAP 5:
400 Meter Run
30 Double Dumbbell Deadlifts
Max Dumbbell Facing Burpees

Rest 5 Minutes Between Rounds Open / Comment

2021-02-02 07:00:12 TUESDAY // 2.2.2021

OPEN PREP

Handstand Push-Up Conditioning
For Time:
30 Kipping Handstand Pushups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-Ups

“Quittin’ Time”
AMRAP 5:
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
12 Deadlifts
12 Barbell-Facing Burpees

… Rest 5:00…

AMRAP 5:
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
8 Deadlifts
8 Burpee Box Jumps (24″/20″)

… Rest 5:00…

AMRAP 5:
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
4 Deadlifts
4 Burpee Box Jump Overs (24″/20″)

POUNDS – (225/155)(275/185)(315/205)
KILOS – (102.5/70)(124/84)(142/100)

Midline
3 Sets:
36 GHD Sit-Ups
18 “Uneven” Dumbbell Deadlifts
Rest 2:00 between sets Open / Comment