20/3/20 – Fri

COMPTRAIN MINDSET

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

DAILY VIDEO

Click Here

GROUP WARMUP

2-3 Rounds

30 Seconds Air Squats
30 Seconds Medicine Ball Deadlifts
30 Seconds Alternating Box Step-ups
30 Seconds Medicine Ball Strict Press
30 Seconds Row

Barbell Warmup

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

DEMO VIDEO: Click Here

MOBILITY

Child’s Pose on Box: 1 Minute

Video

Squat Hold: 1 Minute

Video

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (40/30)
1 Minute Box Jumps (20″”)
1 Minute Push Press (40/30)
1 Minute Row Calories
1 Minute Rest

Sx

30/20

DESCRIPTION & STIMULUS

GENERAL

  • “Fight Gone Bad” is a classic benchmark workout that was last completed here on May 17, 2019
  • You’ll work for 5 minutes straight before resting for 1 in this light weight, high rep workout
  • Keep a running total of your reps on each round and record them during your rest period
  • Your final score is total reps completed at the end of 3 rounds

WALLBALLS

  • Choose a weight here that allows you to complete at least 15 reps within the minute on all 3 rounds

BARBELL MOVEMENTS

  • Choose lighter barbell weights that you could complete for 25+ unbroken reps when fresh
  • We’re ideally using the same barbell weight for both movements

BOX JUMPS

  • These are regular box jumps, requiring full extension on top of the box
  • Both men and women will jump to a 20 inch box

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s