Monday, January 7

"Racehorse" January 7nd – March 25 10 Weeks A racehorse is bred, trained and peaked for competition. Each training day the racehorse undertakes has a purpose, leading to the race track. What is unique to the racehorse, in both training and competition, are the blinders it wears. Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance. If there is ever a time of the year to put on the blinders, it is now. Specific 2019 Open training starts here. During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best. Every Thursday evening, upon the announcement, the CompTrain team will be sitting down overnight to build a strategy video and thorough write-up strategy so that our team can give their full effort on Friday. Saturday becomes our practice and preparation day, debriefing Friday and planning for Monday through detailed analysis. Leaving no stone unturned, we’re placing the blinders on. We’re ready for our race.

ACTIVATION Rotating Stations Every 2:00, for 16:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Russian Baby Makers, 3 Slow Walkouts, 3 Spidermans per side Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Wall Squats + 7 Strict Pull-Ups + 10 Barbell OHS

Snatch Primer (5 x 3)

5 Sets: 1 Power Snatch 1 Snatch Balance 1 High Hang Pausing Squat Snatch Set #1 - 50% of 1RM Snatch Set #2 - 53% Set #3 - 56% Set #4 - 59% Set #5 - 62% Sets #6+7+8 - 65%

Snatch (EMOM 10)

On the Minute x 10: 1 Snatch Deadlift 1 Floating Squat Snatch* Minute 1 - 60% of 1RM Snatch Minute 2 - 63% Minute 3 - 66% Minute 4 - 69% Minute 5 - 72% Minutes 6-10 (5 Lifts) - Build to a Heavy for the Day

DT (Time)

5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here


Metcon (Time)

1-2-3-4-5-6-7-8-9-10: Barbell-Facing Burpees Toes to Bar In "Racehorse", we will consistently see what we will refer to as "Stamina Builders". Specifically designed to build moderate to upper limit capabilities in common movement patterns, we'll refine combinations as we draw closer to the Open.


January 7nd – March 25 10 Weeks Monday Snatch + Conditioning + Stamina Builder (EMOM) Tuesday Conditioning + Row/Aerobic Endurance + Midline Wednesday Skills + Stamina Cycling + Conditioning Friday ("Game Day Friday’s") Open-Like Conditioning + Stamina Builder (EMOM) Saturday Clean and Jerk + Long Conditioning (20:00+) *Stamina Builders - Coupling Open movements into EMOM progressions, we will fine tune the very specific transitions which account for often lost minutes inside AMRAP’s. *Row/Aerobic Endurance - Continuing to build an aerobic base is a must for our endurance inside of the upcoming longer efforts. *Stamina Cycling - In the Open, it’s less about your 1-Rep Max, and more about how well you can cycle through moderate to heavy repetitions, under challenged metabolic conditions. We will train this unique stimulus in an organized progression from week to week, which translates very well to our ability to cycle loaded movements, will less rest in between sets.

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