Friday, December 21

Starting the day off with our newest CompTrain benchmark - "Vader". Click this video link - - to watch three CompTrain Masters, to include two multiple time Games athletes Dave Hamel and Joe Ames demonstrate the workout. Following our conditioning, we'll move into skill work on the jerk, through a skill based primer that precedes an "On the Minute" complex. Body Armor to finish. ACTIVATION Not for Time: 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + :30s Walkouts 1:00 Bike + :30s Alternating Samson Stretches 1:00 Row + :30s Warrior Squats :30s Bike :30s Row Aim is to gradually increase our intensity on the two machines as we move through the warmup.

Jerk Complex 2 (EMOM 10)

On the Minute x 10: 1 Push Jerk 1 Split Jerk

Vader (Time)

3 Rounds: 24/17 Calorie Row 21 Wallballs 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower Rx Wallball - 20/14 (Males 10' Target, Females 9') Rx Dumbbell - 50/35

In "Vader", all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it's less about if we can find large sets, and more about, how fast we move on the repetitions and transitions. On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row. On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets. On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don't need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let's finish strong with what we have left.


Metcon (AMRAP - Rounds)

3 "Giant Sets": 8 Bench Press Repetitions Max Strict Chest to Bar Pull-Ups 20 Weighted Sit-Ups Rest 3:00 between rounds.

Over the course of the three rounds, build to a heavy set of 8 unbroken repetitions. In our "giant sets", we treat all movements as if they are all linked together. Not moving "for time", but moving truly with a purpose. After our set of max strict CTB pull-ups, advance to our 20 weighted sit-ups, where we have the similar intention to that of the bench. To build to an unbroken, challenging set of 20 repetitions with either a dumbbell or plate across the chest. Feet are allowed to be anchored. On the strict CTB pull-ups, we are looking to make chest contact to work the specific range of motion. Band as required to a difficulty that allows for at least 5 (to about 10) repetitions per round.

----------- "Life is change. Growth is optional. Choose wisely." Change is not good, nor bad. It is life. Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling. What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time. We just have to look for it. We choose to grow.

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