Sample Workout

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COMPTRAIN MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain. – Vivian Greene

Just start.

We’ve used this mindset in our strategy pieces inside workouts. As we transition from the double-under rope today to the wallballs, just start. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. We just needed to get going, and not overthink it. This applies to today’s workout, but also, to so much more outside the gym walls.

It is very common for one to await the right moment to starting living their life.
Waiting does not push us towards our goals.
Waiting allows time to slip by, with nothing to show for it.
There is never the picture perfect time to start, but how often to we slip into the pitfall of holding off, seeking out that ideal moment?

We all face “rain”, and even more unnerving at times, “storms”. This is life, and also, uncontrollables. They’re going to happen.
What we do have complete control over is how we will respond to these incidents.

Will we take shelter inside, and await for a better day, or will we enjoy even the harshest of weather, and get outside?

We love the how the word “dance” was chosen in the second half of the quote.
It’s enjoying the rain. Embracing the adversity. And thriving in it.
This is who we are.
Let’s dance in the storm.

2018 Games Teens
Starting our Tuesday with Front Squat work, directly into a Thruster Ladder.
Following, our conditioning today will be completed in a weight vest for variance and familiarity.
Odd-Object Body Armor to finish, focusing on positions with two dumbbells.

2019 Qualifier + Open Teens
Snatch technique to start our day.
An alternating “on the minute” drill to follow coupling overhead squats with midline work.
Conditioning comes next, with higher volume front squats combined with kettlebell swings and running.
Odd-Object Body Armor to finish.

2018 Games Teens

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video )
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video )
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 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video )
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position (Video )

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 (Dorsiflexion) – 1:00 each foot (Video )
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

_____________________________________________________________________________

ACTIVATION

3:00 Row
First :40s of each minute, slow and easy.
Final :20s of each minute, ramp up the pace a bit.

3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (Video )
B) Glute Bridges (Video )
C) Alternating Spiderman + Reach (Video )
D) Banded Good Mornings (Video )

Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Take 10:00 to build to a Heavy Complex:
1 Pausing Front Squat (2s in bottom)
1 Front Squat

Looking for a heavy attempt, but not an all out-max effort attempt. Go by feel here. If the weights feel good, continue to climb. All repetitions are taken from the rack.


Part B – 3×3 @ 90% of today’s complex.

On these repetitions, there is no pause – these are “regular” front squats where we are using the stretch-reflex at the bottom of the repetition. All repetitions are taken from the rack, and rest as needed between sets.

For Time:
100 Double-Under Buy-In

Directly into…
5 Thrusters (135/95)
5 Thrusters (155/105)
5 Thrusters (185/125)
5 Thrusters (205/145)

Ideally, we have the space to set up (4) separate bars, but if spacing does not allow, changing weights on a single bar will of course work. Post completion time to the tracker below.

On the double-unders, the only piece to focus on here is saving our shoulders and remaining relaxed on the movement. The following thrusters, if failed, will almost always be due to lockout ability. Saving our shoulders on the rope here, and even breaking if needed, is advised. It will come down to the final 10 thrusters in the workout.

On the first two bars, a similar theme is true. We want to strive for efficiency here, using our hips to their full potential. The opposite, would be expending pressing power in these early repetitions. Naturally, we want to conserve as much of this capacity for the final, heavier, repetitions (when we truly need it).

The final two bars, and final 10 reps, do not need to be unbroken. But knowing ourselves, let’s be smart in the moment, and break as needed. A 3-2 break on both bars with a controlled rest between can absolutely beat a 5-5 finish, if that 5-5 takes an excessive amount of time between bars to ensure the straight set.

Wearing a 20/14# Weight Vest:
21 Front Squats, 21 Kettlebell Swings, 400m Run

15 Front Squats, 15 Kettlebell Swings, 400m Run
9 Front Squats, 9 Kettlebell Swings, 400m Run
Rx Barbell – 135/95

Rx Kettlebell – 70/53

Utilizing the weight vest will provide a different angle to our training today.

Stimulus wise, we are looking for a loading that we are very confident we can complete that first round unbroken on. If our personal strategy calls for a break in the 21’s, we can do so, but if we had to, we are confident we could complete it unbroken. We are looking for all athletes to complete all sets with at most, a single break. This will preserve the conditioning stimulus. Utilizing the weight vest will provide a different angle to our training today.

Post completion time to the tracker below.

In “Jack Squat”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9 that we are after today. Let’s make this about our lungs and stamina, versus our absolute strength.

From a macro-level, we recognize that “stopping” is the last place we want to be in this workout. Stoppages will take place as we break on the barbell, or if a transition stops. To mitigate those, our first controller would be the runs. With only three 400’s, we naturally want to push our pace here, but not at the expense of stoppages. In other words, if we push the runs to the point where we need to break the round of 15 front squats due to metabolic reasons, we will likely be mismanaging our effort. We are looking at the runs as the “pacer” to ensure we have large, if not unbroken sets on the squats and swings. Once we have those sets dialed (stoppages minimized, or even eliminated), then we look to push the runs.

For a rough starting point on where this running pace should be, let’s start by visualizing what our 3 mile time trial run would pace like. Given how we are in the vest, it’s wise to start with a slightly slower pace on the first 400 and aim to accelerate from there.

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang

2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.

2019 Qualifier + Open Teens

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video )
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video )
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 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video )
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position (Video )

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 (Dorsiflexion) – 1:00 each foot (Video )
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

_____________________________________________________________________________

ACTIVATION

3:00 Row
First :40s of each minute, slow and easy.
Final :20s of each minute, ramp up the pace a bit.

3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (Video )
B) Glute Bridges (Video )
C) Alternating Spiderman + Reach (Video )
D) Banded Good Mornings (Video )

Snatch Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

On all of the below work, rest as needed between sets, but aim to keep it below 2:00.

Movement A – Behind the Neck Strict Press (Video )
5 Sets of 2 Reps

Aim to stay on the light to moderate side as we build steadily over the five sets. Focus on our shoulder position (external rotation), from start to finish of the motion. When the bar is overhead, we are looking to push our palms along with the insides of our elbows towards the ceiling.


Movement B – Snatch Grip Push Jerk (Video )
5 Sets of 3 Reps

Aim is to stay moderate here. Now adding speed to the motion, through the dip/drive/drop. As we descend into the receiving position, we are looking for the same lockout we trained in the first part, finding external rotation. Push palms and the insides of our elbows up towards the ceiling aggressively. With our lower half, we are looking to find our “power catch” position. A partial squat, with our hips back putting the weight towards our heels as we receive.


Movement C – Hang Power Snatch
OTM x 8

Minute 1 – 3 Reps @ 50% of 1RM Snatch

Minute 2 – 3 Reps @ 53% of 1RM Snatch

Minute 3 – 3 Reps @ 56% of 1RM Snatch

Minute 4 – 3 Reps @ 59% of 1RM Snatch

Minute 5 – 3 Reps @ 62% of 1RM Snatch

Minute 6 – 2 Reps @ 65% of 1RM Snatch

Minute 7 – 2 Reps @ 68% of 1RM Snatch

Minute 8 – 2 Reps @ 71% of 1RM Snatch

Alternating OTM x 12 (6 Rounds)
Even Minutes – 12 GHD Sit-Ups

Odd Minutes – 3 Overhead Squats

Start at 60-65% of estimated/current Overhead Squat 1RM, and build steadily from there. Aim is to train the ability to positional squat after pre-fatiguing our midline. All repetitions are taken from the rack. If we do not have access to a GHD machine today, complete 16 AbMat Sit-Ups per round.

Same focus points apply from the training earlier, as we focus on maintaining external rotation with the bar overhead. Stability and positioning is the ticket to moving our best weights here. Be patient with the setup and continually fight to improve our position. Post heaviest completed overhead squat set to the tracker below.

21 Front Squats, 21 Kettlebell Swings, 400m Run
15 Front Squats, 15 Kettlebell Swings, 400m Run
9 Front Squats, 9 Kettlebell Swings, 400m Run
Rx Barbell – 135/95

Rx Kettlebell – 70/53

Stimulus wise, we are looking for a loading that we are very confident we can complete that first round unbroken on. If our personal strategy calls for a break in the 21’s, we can do so, but if we had to, we are confident we could complete it unbroken. We are looking for all athletes to complete all sets with at most, a single break. This will preserve the conditioning stimulus.

Post completion time to the tracker below.

In “Jack Squat”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9 that we are after today. Let’s make this about our lungs and stamina, versus our absolute strength.

From a macro-level, we recognize that “stopping” is the last place we want to be in this workout. Stoppages will take place as we break on the barbell, or if a transition stops. To mitigate those, our first controller would be the runs. With only three 400’s, we naturally want to push our pace here, but not at the expense of stoppages. In other words, if we push the runs to the point where we need to break the round of 15 front squats due to metabolic reasons, we will likely be mismanaging our effort. We are looking at the runs as the “pacer” to ensure we have large, if not unbroken sets on the squats and swings. Once we have those sets dialed (stoppages minimized, or even eliminated), then we look to push the runs.

For a rough starting point on where this running pace should be, let’s start by visualizing what our 2 mile time trial run would pace like. It’s an aggressive pace, but one that allows us to continue to move inside the gym on the squats and swings.

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang

2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.