CompTrain Individuals

2021-02-01 07:00:13 MONDAY HOME GYM // 2.1.2021

“Devil In Disguise”

AMRAP 14:
10 Single Arm Devil Presses
20 Single Dumbbell Step Back Lunges
30 Sit-ups Open / Comment

2021-02-01 07:00:13 MONDAY // 2.1.2021

OPEN PREP

Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats

Same weight across all sets.

Snatch Technique
6 Sets:
2 Hang Snatch Pulls
2 Hang Snatch High Pulls
2 Hang Snatch Panda Pulls
Rest :20s
2 Hang Power Snatches
2 Overhead Squats

Light weights across.

Hang Snatch
4 Rounds:
Minute 1 – 1 Hang Squat Snatch
Minute 2 – 1 Hang Squat Snatch
Minute 3 – 1 Hang Squat Snatch
Minute 4 – Rest

Build in weight.

“Devil In Disguise”
AMRAP 14:
10 Single Arm Devil Pressess
10 Single Dumbbell Box Step-Ups (24″/20″)
10 Toes to Bar

POUNDS – 50/35
KILOS – 22.5/15 Open / Comment

2021-01-31 07:00:13 SUNDAY HOME GYM // 1.31.2020

Rest day. Enjoy! Open / Comment

2021-01-31 07:00:13 SUNDAY // 1.31.2021

Rest Day. Enjoy! Open / Comment

2021-01-30 07:00:13 SATURDAY HOME GYM // 1.30.2020

“Purdy Thirty”
5 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse Lunges (15 Each Side) Open / Comment

2021-01-30 07:00:12 SATURDAY // 1.30.2021

OPEN PREP

Olympic – Heavy
Part A (From 0:00-4:00) – Split Jerk Strict Press
3-4 Sets of 3 Reps

Part B (From 4:00-8:00) – Jerk Balance
3-4 Sets of 3 Reps

Part C (From 8:00-12:00) – Pausing Split Jerk (1s in dip)
3-4 Sets of 2 Reps

Part D (From 12:00-20:00) – Split Jerk
On the Minute x 8 – 1 Split Jerk

“Purdy Thirty”
5 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

KILOS – 9/6 Open / Comment

2021-01-29 07:00:13 FRIDAY HOME GYM // 1.29.2020

“Dumbbell Bartender”
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks Open / Comment

2021-01-29 07:00:13 FRIDAY // 1.29.2021

OPEN PREP

On the 0:00…
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115/85

KILOS – 52/38

On the 15:00… Gymnastics Stamina
For Time:
100 Double Unders, 25 Kipping Handstand Push-Ups
80 Double Unders, 20 Kipping Handstand Push-Ups
60 Double Unders, 15 Kipping Handstand Push-Ups
40 Double Unders, 10 Kipping Handstand Push-Ups
20 Double Unders, 5 Kipping Handstand Push-Ups Open / Comment

2021-01-28 07:00:13 THURSDAY HOME GYM // 1.28.2020

Optional Active Recovery Day Open / Comment

2021-01-28 07:00:13 THURSDAY // 1.28.2021

Rest Day. Enjoy! Open / Comment