Wednesday, May 7, 2014

Thursday 5.8.14

Bushey.

Recovery Day.


The new CompTrain site is live!



Check it out at
CompetitorsTraining.com

Starting tomorrow, Friday May 9th, all blog posts and training will be updated on the new site.  

Tuesday, May 6, 2014

Wednesday 5.7.14

CFNE TEAM A athlete, Geoff Leard.


REGIONAL WEEK 1
1.  2RFT:
25 Pull ups
5 OHS, 205/135
rest 3 minutes

2.  EMOMx30
Min 1:  10 Cal Row
Min 2:  10 BJ Overs, 24/18
Min 3:  10 Deads, 185/135
Min 4:  10 Wall Balls, 20/14
Min 5:  10 Ring Dips
Min 6:  Rest


REGIONAL WEEKS 2, 3 & 4
1.  Hang Power Cleans
EMOMx5: 6 reps at 185/135

2.  Front Squats
4x6 across

3.  10 RFT:
18 Cal Row
6 Strict HSPU

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53


2015 OPEN ATHLETES
1.  Front Squat
3x1

2.  Push Press
3x1

3.  Thruster
3x1

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53

Monday, May 5, 2014

Tuesday 5.6.14

Spealler.

REGIONAL WEEK 1
1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  EMOMx15
Min 1:  6 Pistols + 2 Muscle ups
Min 2:  3 Hang Power Cleans + 3 Front Squats,
Min 3:  3 Bar Facing Burpees + 3 Strict HSPU

3.  Row
1K Row

REGIONAL WEEKS 2, 3 & 4
1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  Handstand Walk
6 x 50' unbroken

3.  5 RFT:
20 Pistols
2 Legless Rope Climbs

4. 3 RFT:
8 Muscle ups
30 Wall Balls, 20/14 


2015 OPEN ATHLETES
1.  21-15-9:
Dead Lifts, 225/155
400m Run

2.  Snatch
A.  work up to a heavy Muscle Snatch
B.  work up to a heavy Snatch Balance
C.  work up to a heavy Snatch

3.  Clean Complex
work up to a heavy set of:
Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

Sunday, May 4, 2014

Monday 5.5.14

Happy 14th Birthday Maya!!

2014 REGIONAL & GAMES ATHLETES
Active Recovery


2015 OPEN ATHLETES
1.  "Filthy 50"
50 reps for time of:
Box Jumps, 24,20
Jumping Pull ups
KBS, 35/25
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext.
Wall Balls, 20/14
Burpees
Double Unders

2.  C2B Progression
EMOMx6:  7 unbroken C2B

Saturday, May 3, 2014

Sunday 5.4.14

Michele Letendre

2014 REGIONAL & GAMES ATHLETES
1.  Snatch
5x1 Hang Squat Snatch at 90%

2.  Handstand Walk
6x50' - rest 1 minute between sets

3.  5RFT:
15 Front Squats, 175/125
12 Strict HSPU
9 Hang Power Cleans, 175/125
6 Muscle ups

2015 OPEN ATHLETES
Rest Day

Friday, May 2, 2014

Saturday 5.3.14

Michele Letendre and Chris Spealler going 
through the Regional Chipper at CFNE.

2014 REGIONAL & GAMES ATHLETES
1.  Regional Chipper
50 Calorie Row
50 Box Jump Overs, 24/18
50 Deads, 180/120
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls
50 Deads, 180/120
50 Box Jumps, 24/18
50 Calorie Row

2.  For time:
64 Pull ups
8 OHS, 205/135


2015 OPEN ATHLETES
AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 TTB
200m Run

Thursday, May 1, 2014

Friday 5.2.14

Working with Meg Fox on her Dead Lift technique 
during a video shoot for Kill Cliff.

2014 REGIONAL & GAMES ATHLETES
1.  21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

2.  10 RFT:
200' Run
1 Legless Rope Climb


2015 OPEN ATHLETES
1.  3RFT:
400m Run
10 Front Squats, 185/135
50 Double unders

2.  Clean and Jerk
EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

3.  C2B Progression
EMOMx7:  6 unbroken C2B

Wednesday, April 30, 2014

Tuesday, April 29, 2014

Wednesday 4.30.14

My favorite quote, from Aristotle.

2014 REGIONAL & GAMES ATHLETES
1.  Snatch
1RM Hang Squat Snatch - There is no time limit today, but you should start to visualize your three attempts.  Your opening weight should be close to the max weight you did in the complex yesterday.  

Rest 2 minutes

2.  Max Handstand Walk
unbroken.

Rest 1 hour

3.  Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115

2015 OPEN ATHLETES
1.  Dead Lift
1RM

2.  EMOMx12
Odd:  5 Dead Lifts  - you choose the weight
Even:  5 Weighted Pull ups - you choose the weight

3.  Row
10x250m, :30 rest