CompTrain Individuals

2021-06-15 07:00:13 TUESDAY HOME GYM // 6.15.2021

“Play It Again”
AMRAP 5:
3 Rounds:
15 Double Dumbbell Bent Over Rows
10 Single Dumbbell Hang Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Double Dumbbell Burpees Deadlifts
10 Double Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Double Dumbbell Devils Press
10 Double Dumbbell Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs Open / Comment

2021-06-15 07:00:13 TUESDAY // 6.15.2021

OPEN PREP

Power Clean and Jerk Technique
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk

Build to a moderate complex for the day.

“Play It Again”
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

KILOS:
(
43/29)
(61/43)
(84/61) Open / Comment

2021-06-14 07:00:13 SUNDAY HOME GYM // 6.13.2021

Rest Day. Enjoy! Open / Comment

2021-06-14 07:00:13 MONDAY // 6.14.2021

OPEN PREP

Front Squat
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s

Build to a moderate set of 3 front squats.

“Teardrop”
AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row Open / Comment

2021-06-13 07:00:13 SUNDAY HOME GYM // 6.13.2021

Rest Day. Enjoy! Open / Comment

2021-06-13 07:00:13 SUNDAY // 6.13.2021

Rest Day. Enjoy! Open / Comment

2021-06-12 07:00:13 SATURDAY HOME GYM // 6.12.2021

“Chesty Puller”
AMRAP 25:
30 Ten Meter Shuttle Runs
30 Double Dumbbell Push Jerks (50/35)
30 Dumbbell Plank Rows
30 Lateral Burpees Over the Dumbbell

Kilos- 22.5/15 Open / Comment

2021-06-12 07:00:13 SATURDAY // 6.12.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50-ft. Single Bottoms Up Kettlebell Walk



Strict Press
5-Rep Max



Snatch Pulls
5 Sets:
1 Snatch Grip Tempo Deadlift (4 up, 4s down)
1 Snatch Grip Deadlift
1 Snatch Pull



“Chesty Puller”
AMRAP 25:
30/24 Calorie Row
30 Push Jerks (135/95)
30 Chest To Bar Pull-Ups
30 Lateral Erg Burpees

Kilos-
61/43 Open / Comment

2021-06-11 07:00:13 FRIDAY HOME GYM // 6.11.2021

“Squeaky Clean”
3 Rounds For Time:
400m Run
7 Double Dumbbell Power Cleans (50/35)
7 Double Dumbbell Hang Squat Cleans
7 Double Dumbbell Squat Cleans

Kilos-
22.5/15 Open / Comment

2021-06-11 07:00:13 FRIDAY // 6.11.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Back Rack Reverse Lunge Each Leg
10 Strict Toes to Bar

Box Squats
On the Minute x 10:
2 Box Squats

Dumbbell Lunge
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets.

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell – 115/85
Kilos-
52/38 Open / Comment