WORKOUT OF THE DAY

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November 22, 2018

Gymnastic conditioning to start our Saturday, with a rope climb drill that transitions into a strict gymnastic strength builder with tempo repetitions.

Following our final iteration of this deadlift scheme, finishing our fourth iteration of our 9x3 deadlifts.

Conditi...

November 22, 2018

Our fourth Friday in "Grindstone".

Stamina squats to open our day, now executing our 1/3 repetition scheme with 79%.

A hang power clean and jerk complex to follow, which will lead us into "Greased", a variation of "Grace". Heavier, and with toes to bar mixed at the t...

November 22, 2018

Recovery Thursdays.

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

3:00Min Bike/Row/Shutt...

November 22, 2018

A different kind of Barbell Cycling to start our Wednesday.

Coupling higher repetition front squats with a varying type of burpee, our aim today is to focus on our front cycle cycle speed and cadence. Stimulus notes below.

Body Armor to follow, in the form of "On the...

November 22, 2018

Three parts today:

1. Tempo Power Snatch, focusing on our first pull off the ground.
2. Conditioning, involving bike calories, dumbbell snatches, and an odd-object run.
3. Row conditioning, repeating our intervals from last week. Let's beat last week's scores.

ACTIVA...

November 22, 2018

Week 4 of "Grindstone".

Introducing our newest CompTrain Benchmark - "Bane".
Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel.

Opening the day with our stamina squats, adding another 3 percent compared to last week. Fol...

November 22, 2018

12 Min Consistent Effort

250m Row
10 Ring Rows
20 second side plank/side
10 Push Ups

Metcon (No Measure)

Every 2:30 Mins for 7 rounds:

30 Double Unders
10 reps of Gymnastics Skill of your choice

Skills can include: pull-ups, handstand push ups, toes to bar, handstand ho...

November 22, 2018

Rounding out Week 3 of "Grindstone".

Starting our day with cycling work on the barbell - a clean and jerk complex, followed by a jerk complex.

Conditioning to follow, in the form of a triplet. Running, hang power snatches, and burpee box jumps.

ACTIVATION
400 Meter...

November 22, 2018

Our third Friday in "Grindstone".

Building upon last week's Stamina Squats to start, and pushing our Clean and Jerk work we normally see on Friday's to tomorrow (Saturday), swapping our Saturday deadlifts into today's training.

To finish, our conditioning for the day...

November 22, 2018

Recovery Thursdays.

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

--- Upper Body ---
1....

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