Sample Day

COMPTRAIN MINDSET

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.

Three disciplines we can take to our daily lives.

Written nearly two thousand years ago, it’s simplicity applies to both then, and now.

There are events and variables in our lives that take place outside of our control. Recognizing that, we can do very little to influence them. They’ve happened, and it’s water under the bridge. We can become frustrated, disappointed, and even obsessed over these details that we simply can’t change. What is in our control however, is our perception of the event or variable. Where we go next. What is next is, our action. Are we going to honk in traffic, contributing to the noise, or do we take another action? Are we going to become frustrated that we missed the lift, or dissect it, in preparation for the next attempt?

The final part of the quote writes of an “attitude of gratitude”. An acceptance of anything that comes our way. Positive events, negative events, or anything in between, one thing is certain… it’s outside of our control. We accept all of the above, for if it’s a positive outcome, we can enjoy the benefits accordingly. And if it’s a negative outcome, we have the opportunity to grow. To learn. In gratitude, we will always be able to take a step forward. Control our thoughts, direct our actions in the best means, and be grateful for everything that comes our way.

2018 Games Athletes

Week 4 of 4 on our micro-progression for the front squat.

Following, preparation for our conditioning for the day, “DT”.

A all-barbell CrossFit.com “Hero” workout, we’ll prime ourselves by refining the hang power clean beforehand.

A weight intensive day today, whereas tomorrow (Saturday), will be an all bodyweight day.

Shoulder recovery to finish.

2019 Qualifier + Open Athletes

Starting our session today with a new Silverback Primer.

Leading into weightlifting, we’ll be first starting a new series of higher volume back squatting, following by hang power cleans. This will lead us into the conditioning for the day, a classical “Hero” workout – “DT”.

Shoulder recovery to finish.

2018 Games Masters

Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total (Video)
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Banded Shoulder Distraction – 1:00 Each Side (Video)
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Thoracic Opener – 1:00 (Video)
Using a foam roller and a barbell, slowly move into position. With a jerk grip, first take hold of the barbell with the hips high in the air. Slowly start to lower the hips to the floor until we feel the stretch in our shoulders and chest.

Wrist Stretch – 2 Sets of :20s in each position (Video)
Slowly move in here, gradually building range of motion into the joint.

Pigeon Pose – 2:00 each side (Video)
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Hamstring Distraction – 1:00, each leg (Video)
Attach a band to a rig or post at waist level. Stepping in with a single leg, the band will provide “distraction”, pulling your hamstring into a deeper stretch as we pitch our torso forward over the leg in front.

Couch Stretch – 2:00 Each Leg (Video)
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility – 1:00 Each Foot (Video)
Propping our foot onto a box or a stack of plates, weigh our knee forward. The heel must stay down while we aim to push our knee as far over our toes as possible. Focus on proper squat mechanics here – the knees should be over the toes, and not caving in.

_____________________________________________________________________________

ACTIVATION

Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (Video)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (Video)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (Video)

Followed by…

Barbell Warmup (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Specific Primer for DT:
At about 50% of working load:
2 Rounds, resting as needed between (full recovery):
8 Deadlifts, 6 Hang Power Cleans, 4 Push Jerks

At about 75% of working load, the same but at slightly lower volume:
2 Rounds, resting as needed between (full recovery):
6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks

Build to working weight for the day, with a final rehearsal:
2 Rounds, resting as needed between (full recovery):
4 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks

Rest about 3:00, and begin.

Week 4, our final week, in this specific front squat progression.

From last week, adding 2% to our volume based squats, and 3% to our three singles at the end.

Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the Minute x 3 – 1 Rep

On the 0:00 – 8 Reps @ 66%

On the 2:30 – 7 Reps @ 70%

On the 5:00 – 6 Reps @ 74%

On the 7:30 – 5 Reps @ 78%

On the Minute x 10

2 Hang Power Cleans

In “DT” today (the following conditioning), it is the hang power cleans that become the limiting factor in the workout. These On-The-Minute cleans are here today to set ourselves up for success in so. Use these repetitions to dial in our technique, so that when we dial our weight back down to our loading for the workout, we are moving at our best. Note that there are two “back off” sets at the end of the EMOM.

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105

Ensure that we are tailoring the load to the stimulus today… a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today. Last completed December 22, 2017. Previous times will display below if completed. Post new times to the tracker below.

“DT”

View Leaderboard

In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the seperators, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.

3 Sets, Not for Time:
10 Front Raises (Video)
15 Rotator Retractions (Video)
30 Banded Pull-Aparts (Video)

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

2019 Qualifiers + Open Masters

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total (Video)
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Banded Shoulder Distraction – 1:00 Each Side (Video)
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Thoracic Opener – 1:00 (Video)
Using a foam roller and a barbell, slowly move into position. With a jerk grip, first take hold of the barbell with the hips high in the air. Slowly start to lower the hips to the floor until we feel the stretch in our shoulders and chest.

Wrist Stretch – 2 Sets of :20s in each position (Video)
Slowly move in here, gradually building range of motion into the joint.

Pigeon Pose – 2:00 each side (Video)
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Hamstring Distraction – 1:00, each leg (Video)
Attach a band to a rig or post at waist level. Stepping in with a single leg, the band will provide “distraction”, pulling your hamstring into a deeper stretch as we pitch our torso forward over the leg in front.

Couch Stretch – 2:00 Each Leg (Video)
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility – 1:00 Each Foot (Video)
Propping our foot onto a box or a stack of plates, weigh our knee forward. The heel must stay down while we aim to push our knee as far over our toes as possible. Focus on proper squat mechanics here – the knees should be over the toes, and not caving in.

_____________________________________________________________________________

ACTIVATION

Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (Video)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (Video)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (Video)

Followed by…

Barbell Warmup (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Specific Primer for DT:
At about 50% of working load:
2 Rounds, resting as needed between (full recovery):
8 Deadlifts, 6 Hang Power Cleans, 4 Push Jerks

At about 75% of working load, the same but at slightly lower volume:
2 Rounds, resting as needed between (full recovery):
6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks

Build to working weight for the day, with a final rehearsal:
2 Rounds, resting as needed between (full recovery):
4 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks

Rest about 3:00, and begin.

3 Rounds:
50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)

50′ 1-Arm Farmers Carry
Weight (dumbbell or kettlebell) is at the hang position. The focus here is keeping the shoulders squared to the front by firing the abdominals and mid-line to keep the torso rigid. You will want to lean away from the weight as a counterbalance – work to stay squared to the front. Both a strengthening and awareness drill to improve our midline positioning.
Much like the front squat hold above, only build in weight if our technique is dialed in. 50′, change arms, and 50′ back to the starting position.

Cossack Squats
A great movement for flexibility and mobility, the Cossack squat is a dynamic way to warm and prepare for our loaded movements today. Using the arms as counterbalance in front of you, aim to keep your torso tall as you shift your weight to one side. There is no depth standard here we are looking for. Rather, our standard today to make this movement of benefit… the side we shift to, the heel must stay on the ground. If we feel ourselves come up to our toes, we’ve gone just a little too far into the squat, or we can pause to regain our positioning. The opposite foot can turn with toes to the ceiling, or it can stay flat. Purely preference. Slow is better as we learn this movement.

Part A – Back Squat
3 Sets of 10 Reps

Working Weight – 70% of 1RM Back Squat

First of a micro-progression, building in higher volume squat efforts. We will be repeating this exact same 3×10 at heavier loading next week. Rest as needed between sets, but aim to keep it at or below 3:00.


Part B – Hang Power Clean
On the Minute x 10
2 Hang Power Cleans

In “DT” today (the following conditioning), it is the hang power cleans that become the limiting factor in the workout. These On-The-Minute cleans are here today to set ourselves up for success in so. Use these repetitions to dial in our technique, so that when we dial our weight back down to our loading for the workout, we are moving at our best. Note that there are two “back off” sets at the end of the EMOM.

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105

Ensure that we are tailoring the load to the stimulus today… a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today. Last completed December 22, 2017. Previous times will display below if completed. Post new times to the tracker below.

“DT”

View Leaderboard

In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the seperators, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.

3 Sets, Not for Time:
10 Front Raises (Video)
15 Rotator Retractions (Video)
30 Banded Pull-Aparts (Video)

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.