Wednesday, August 7

August 19, 2019

Back on the barbell today as we tackle a repeat deadlift strength session and CompTrain benchmark workout.

Speeding things up in the middle piece with sprint work on the sled and erg.

Slowing things down to finish out the day with a recovery bike paired with medicine ball GHD sit-ups.

1 Minute of Glute Bridges

20 Calorie Row
15 Medicine Ball Deadlifts
10 Medicine Ball Strict Presses
5 Walkouts

1 Minute of Single Leg Glute Bridges (30 Seconds Each)

20 Calorie Row
15 Medicine Ball Front Squats
10 Medicine Ball Push Presses
5 Walkouts

1 Minute of Banded Good Mornings

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Deadlift (6-4-2)

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Repeat strength session from October 26, 2018
Aim is to better your last effort slightly in each set
Here is a general breakdown you can follow for sets:
3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

Warmup Sets
Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM

Start Working Sets of 6

Optimus Prime (AMRAP - Reps)

AMRAP 7: Wallballs (20/14)
On the minute: 5 Deadlifts (225/155)

"Optimus Prime" is a CompTrain Benchmark workout last completed on October 26, 2018
The workout starts on the wallballs
At the top of every minute, complete 5 deadlifts before moving back to the ball
Score is total wallballs
Choose a weight on the deadlift you can go unbroken with
Choose a wallball weight you can get 12+ unbroken reps each round

Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
After the first round, shoot for 1-2 sets per minute
Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
Go unbroken for the 5 deadlift reps and transition back to the ball quickly
Make sure your barbell is relatively close to the medicine ball to ensure fast transitions

"U" Not "I's"
A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one "U" than two separate "I's".


Metcon (Time)

Recovery + Midline
15 Minute Bike/Row Recovery

On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)

Sub- 400-600 Meter Runs
Recovery bike pace coupled with some midline work
Ride at a conversational pace for 15 minutes
On the 3, 6, 9, and 12 minute marks: complete 15 Medicine Ball GHD Sit-ups
Pick a weight for Medicine Ball GHD Sit-ups that you can complete without breaking every round


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