All posts by bigshepp

Thursday, 19 September 2019

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

2 strict pull-ups, 4 push-ups, 6 squats

Wednesday, 18 Sept 2019

Conditioning
“Bar Crawl”
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Kilos:
135/95 = 61/43
155/105 = 70/48
185/135 – 84/61
225/155 = 102.5/70
275/185 = 124/84

Capacity Builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 seconds between rounds.

Kilos: 9/6

Tuesday, 17 Sept 2019

Conditioning
“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Gymnastic Conditioning
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups

Kilos: 22.5/15

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Monday, 16 Sept 2019

“Katana”
September 16 – November 11

It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation. In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.

We have two areas of focus in “Katana”:
1. Ability
2. Awareness

Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity *and* our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.

Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.

During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.

Whatever comes in October, we’ll be ready.

Capacity Builder
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

Kilos:
Rd 1: 52/38
Rd 2: 61/43
Rd 3: 70/48
Rd 4: 84/61

Conditioning
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Kilos: 43/29

Midline
Not For Time:
Accumulate 75 Hollow Rocks

Tuesday, 10 Sept 2019

“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Kilos – 30/22.5

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached.

Monday, 9 Sep 2019

Deload Week

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom

Conditioning
“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos – 52/38

Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

Tuesday, 3 sept 2019

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull – 3 Sets of 3
B) Block Snatch High Pull – 3 Sets of 3
C) Block Power Snatch – OTM x 8: 2 Reps

Conditioning
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Wednesday, 28 Aug 2019

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.

Conditioning
“Halftime”
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Kilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM