Saturday, February 29

February 27, 2020

 

"Grunt Work" Week #4
-------------------
Finishing our week out with a CompTrain benchmark as the focus - "Van Damme".

1. Mobility and Activation (~10:00)
2. "Van Damme" (~25:00)
3. Midline Conditioning (~15:00)

ACTIVATION
PVC Warmup
2 Rounds
40 Seconds Each
PVC Pass Throughs
PVC Lat Stretch  -   https://www.youtube.com/watch?v=loMyjjEc7_0
PVC Straight Leg Swings (20 Seconds Each) -   https://youtu.be/foyEIeygllk
PVC Overhead Squats

2 Rounds
10 Scap Pull-ups on Rings
3 Strict Ring Pull-ups
10 Ring Kip Swings
3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)

 

"Van Damme" (Time)

For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

Rx-  95/65, Burpee Pullup
Rx+ – 135/95, Ring Muscle Up

For a workout demonstration by CompTrain athlete Cole Sager, click youtu.be/faZ1G3U_YDo

""Van Damme"" is a CompTrain Benchmark Workout last completed on April 12, 2019
This workout combines ring muscle-ups with three different weightlifting movements
Watch a demo of this workout by CompTrain Athlete Cole Sager by clicking here
Times on the last attempt ranged from the high 10 minute mark to around 30 minutes
BARBELL MOVEMENTS
Choose weights for each barbell movement that allows you to complete at least 12+ repetitions unbroken when fresh
Within the workout, we're likely completing the Olympic movements as quick singles and the Thrusters in sets of 3-6
RING MUSCLE-UPS
If you have over 12 unbroken ring muscle-ups, we recommend trying this movement as prescribed
If you aren't quite at 12 reps on ring muscle-ups, consider reducing the volume on each round to something like 7 or 5
SUBS
Ring Muscle-ups
Reduce Reps
Jumping Ring Muscle-ups -   https://www.youtube.com/watch?v=EP47QRNGMAo
Banded Strict Ring Muscle-up Drill (20 Reps Each Round) - http://youtu.be/jtmu_0qVZnk

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge (Change Arms at 50')
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minute Between Sets

""Giant Sets"" are big supersets where you move right from one movement to the next while prioritizing quality over speed
We'll rotate through 3 movements in today's Midline piece
Rest 2 minutes between sets to preserve quality movement

Single Dumbbell Overhead Walking Lunge
Choose a dumbbell weight that allows for a difficult, but unbroken sets of 50 feet on each arm
Make sure the back knee makes contact with the ground and that the lower body stands all the way up between steps
You can build across the 3 sets or stay at the same weight throughout

Weighted AbMat Sit-ups
Anchor you feet and hold the dumbbell high up on the chest throughout the full range of motion
Choose a weight here that allows for 1 break max
You can build across the 3 sets or stay at the same weight throughout

Barbell Romanian Deadlifts
Use 25% of your 1RM Deadlift for these 10 reps (For Example: 400# PR x .25 = 100#)
Stay at the same load across the 3 sets
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

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