CompTrain Individuals

2021-06-10 07:00:13 THURSDAY HOME GYM // 6.10.2021

Optional Active Recovery Open / Comment

2021-06-10 07:00:13 THURSDAY // 6.10.2021

Rest Day. Enjoy! Open / Comment

2021-06-09 07:00:13 WEDNESDAY HOME GYM // 6.9.2021

“Check the Box”
AMRAP 18:
Buy-In: Run 1 Mile

Max Rounds With Time Remaining:
10 Single Dumbbell Power Snatches (50/35)
8 Single Dumbbell Overhead Squats (4 Each Arm) (50/35)
10 Object Jump Overs (30″/24″)

Kilos-
22.5/15 Open / Comment

2021-06-09 07:00:13 WEDNESDAY // 6.9.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Single Leg Barbell Good Mornings
:30 Kettlebell Rusian Twist
10 Alternating Pause Pistols

Positional Squats
Build to a Heavy:
:15s Overhead Squat Hold

Tempo Front Squats
6 Sets:
2 Tempo Front Squats
– 5 Seconds Down
– No Pause

“Check the Box”
AMRAP 18:
Buy-In: 2,000/1,800 Meter Row
Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs (30″/24″)

Barbell: 135/95
Kilos:
61/43



“ Open / Comment

2021-06-08 07:00:13 TUESDAY HOME GYM // 6.8.2021

“Pedal Pusher”
On the 5:00 x 5 Rounds:
12 Burpees
400 Meter Run
12 Hollow Rocks Open / Comment

2021-06-08 07:00:13 TUESDAY // 6.8.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Half Kneeling Bottom Up Kettlebell Press
8 Dumbbell Bent Row With Band
8 Push-Ups

Bench Press
5-Rep Max

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

“Pedal Pusher”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar Open / Comment

2021-06-07 07:00:13 MONDAY HOME GYM // 6.7.2021

“Dirty Laundry”
For Time
3 Rounds:
15 Double Dumbbell Power Cleans (50/35)
12 Double Dumbbell Thrusters (50/35)
9 Dumbbell-Facing Burpees
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Power Cleans (50/35)
12 Single Dumbbell Thrusters (6 Each Arm) (50/35)
9 Bar-Facing Burpees

Kilos-
22.5/15 Open / Comment

2021-06-07 07:00:13 MONDAY // 6.7.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag

Back Squat Waves
Wave #1
Set 1 – 8 Reps
Set 2 – 6 Reps
Set 3 – 4 Reps

Wave #2
Set 4 – 8 Reps
Set 5 – 6 Reps
Set 6 – 4 Reps

Wave #3
Set 7 – 8 Reps
Set 8 – 6 Reps
Set 9 – 4 Reps

“Dirty Laundry”
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

KILOS:
Rounds 1-3: (
52/38)
Rounds 4-6: (
43/29) Open / Comment

2021-06-06 07:00:13 SUNDAY HOME GYM // 6.6.2021

Rest Day Open / Comment

2021-06-06 07:00:13 SUNDAY // 6.6.2021

Rest Day. Enjoy! Open / Comment