CompTrain Individuals

2021-05-26 07:00:13 WEDNESDAY HOME GYM // 5.26.2021

“Hang In There”
On the 4:00 x 5 Rounds:
50 Line Hops
200m Run
10 Double Dumbbell Hang Squat Cleans (50/35) Open / Comment

2021-05-26 07:00:13 WEDNESDAY // 5.26.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks



Positions: Static Holds
Accumulate the following totals in the bottom of the squat:
Back Squat – 2 Sets of :30s
Front Squat – 2 Sets of :20s
Overhead Squat – 2 Sets of :10s

“Hang In There”
On the 4:00 x 5 Rounds:
50 Double-Unders
300m/250m Row
10 Hang Squat Cleans (115/85)

Kilos-
52/38 Open / Comment

2021-05-25 07:00:13 MONDAY HOME GYM // 5.24.2021

“Wide Awake”
21-15-9:
Single Dumbbell Power Snatches
Dumbbell Renegade Rows

Directly Into…

21-15-9:
Double Dumbbell Front Squats
Burpees Facing the Dumbbell Open / Comment

2021-05-25 07:00:13 TUESDAY // 5.25.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Half Kneeling Single Arm Arnold Press
8 Dumbbell Rows Each Arm
8 Double Dumbbell Skull Crushers



Bench Press
4-2-4-2-4-2
Rest as needed between sets.



Clean Pulls
5 Sets:
1 Clean Deadlift
2 Hang Clean Pulls
:5s Pause at Hang (Knee Level)
1 Hang Clean Pull

“#dead”
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50’s/35’s)
10/7 Calorie Assault Bike

Kilos:
Barbell-
102.5/70
Dumbbells- 22.5’s/15’s Open / Comment

2021-05-24 07:00:13 MONDAY HOME GYM // 5.24.2021

“Wide Awake”
21-15-9:
Single Dumbbell Power Snatches
Dumbbell Renegade Rows

Directly Into…

21-15-9:
Double Dumbbell Front Squats
Burpees Facing the Dumbbell Open / Comment

2021-05-24 07:00:13 MONDAY // 5.24.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Kettlebell Front Rack RNT Reverse Lunge (Each Leg)
15 GHD Hip Extenstion with :10s Hold to Finish



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

“Wide Awake”
21-15-9:
Power Snatches
Chest To Bar Pull-Ups

Directly into…

21-15-9:
Overhead Squats
Barbell-Facing Burpees

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

2021-05-23 07:00:13 SUNDAY HOME GYM // 5.23.2021

Rest day. Enjoy! Open / Comment

2021-05-23 07:00:13 SUNDAY // 5.23.2021

Rest Day. Enjoy! Open / Comment

2021-05-22 07:00:13 FRIDAY HOME GYM // 5.21.2021

“Down the Clown”
For Time:
400m Run
21 Double Dumbbell Cleans (50/35)
21 Double Dumbbell Push Jerks
400m Run
15 Double Dumbbell Cleans
15 Double Dumbbell Push Jerks
400m Run
9 Double Dumbbell Cleans (50/35)
9 Double Dumbbell Push Jerks

KILOS – 22.5/15 Open / Comment

2021-05-22 07:00:13 SATURDAY // 5.22.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Incline Dumbbell Bench Press
25′ Hand Over Hand Sled Pull
50′ Kettlebell Front Rack Carry

Box Squat
On the Minute x 10:
2 Box Squats
Box height 3″ below parallel.

“Screwball”
AMRAP 20:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-Ups

KILOS- (9/6) Open / Comment