CompTrain Individuals

2021-05-21 07:00:13 THURSDAY HOME GYM // 4.20.2021

Optional Active Recovery Open / Comment

2021-05-21 07:00:13 FRIDAY // 5.21.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Landmine Single Leg RDL Each Leg
15 Barbell Rollouts

Strict Press
3 Sets:
7 “Bottom Half” Strict Presses
7 “Top Half” Strict Presses
7 “Full Range” Strict Presses

“Down to Clown”
For Time:
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks

Barbell – 135/95
Kilos-
61/43 Open / Comment

2021-05-20 07:00:14 THURSDAY HOME GYM // 4.20.2021

Optional Active Recovery Open / Comment

2021-05-20 07:00:13 THURSDAY // 5.20.2021

Rest Day. Enjoy! Open / Comment

2021-05-19 07:00:13 WEDNESDAY HOME GYM // 4.19.2021

“A Think or Two”
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Double Dumbbell Plank Rows
Max Single Dumbbell Power Snatches (50/35)
*Rest 2 Minutes Between Rounds

KILOS – 22.5/15 Open / Comment

2021-05-19 07:00:13 WEDNESDAY // 5.19.2021

OPEN PREP

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



Positions: Overhead Squat
5 Sets:
1 Tempo Overhead Squat
*5s Down, 5s Pause in Bottom, 5s Stand



“A Thing or Two”
AMRAP 2 X 6 Rounds:
30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
Max Squat Snatches (135/95)
Rest 2:00 Between Rounds.

KILOS- (
61/43) Open / Comment

2021-05-18 07:00:13 SUNDAY HOME GYM // 5.16.2021

Rest day. Enjoy! Open / Comment

2021-05-18 07:00:13 TUESDAY // 5.18.2021

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



Pressing Capacity
3 Sets:
Near Max Effort Ring Push-Ups
Rest as needed between sets.

1 Set:
Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)
*Tempo – 5s down, regular up.

KILOS- (
22.5’s/15’s)



“Microchip”
For Time:
50/35 Calorie Assault Bike
100 Double-Unders
1,500m Row
100 Double-Unders
50/35 Calorie Assault Bike Open / Comment

2021-05-17 07:00:13 SUNDAY HOME GYM // 5.16.2021

Rest day. Enjoy! Open / Comment

2021-05-17 07:00:13 MONDAY // 5.17.2021

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
On the 2:00 x 5:
“X” Back Squats
On the 0:00… 9 Back Squats
On the 2:00… 6 Back Squats
On the 4:00… 6 Back Squats
On the 6:00… 6 Back Squats
On the 8:00…. 9 Back Squats

“Front Loaded”
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees over Barbell

KILOS
Barbell-
52/38
Kettlebell- 22.5/15 Open / Comment