Thurs – 19/3/20

COMPTRAIN MINDSET

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

DAILY VIDEO

Click Here

GROUP WARMUP

30 sec

Hollow Hold
Active Samson Video
Single Kettlebell Suitcase Deadlifts (15 Seconds Each Side) Video

Plank Hold
Active Spidermans Video
Single Kettlebell Farmers Carry (15 Seconds Each Side)

Arch Hold
Inchworm to Push-up Video
Single Kettlebell Deadlift (Between Legs)

MOBILITY

Kettlebell Assisted Straddle Stretch: 1 Minute

Video

Wrist Stretch: 1 Minute

Video

Rope Climb

On the 2 min x 4 Rnds

2 Rope climbs

  • Some options include:
  • Reduce Reps
  • 2 Half Rope Climbs/Attempts
  • 4 Seated Rope Pulls

“Farmers Only”

Amrap 16:
10 Kettlebell Swings (28/20)
100m Single Arm Farmers Carry (28/20)
20 Abmatt sit ups

Sx

KB: 16/12

DESCRIPTION & STIMULUS

GENERAL

  • In this Grunt Work style Thursday workout, athletes will use one heavier kettlebell

KETTLEBELL SWINGS

  • These kettlebell swings are full swings, finishing with the bell all the way overhead
  • Let’s go with a weight that is one jump above what athletes typically use in workouts
  • This should be a heavier weight, but one that can be completed in 1-2 sets

SINGLE ARM FARMERS CARRY

  • Athletes will carry the kettlebell in one hand for 100m total
  • Switch hands at the 50m mark
  • This is ideally the same weight being used for the swings, but if athletes are going lighter on the swings, try to load up the carry
  • This should be a weight that can be completed with 1 break at the 50m mark

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