I have been following the Comptrain Masters Program lately. I have included a sample day below. This is actually what we did today. I have not been updating the Whiteboard regularly because these workouts are difficult to enter there and it just takes too long. It takes forever to write all this on the board in the garage too, however, I do like the format very much. What I see that is different here than what we were doing is primarily in the warm up. If you read through this day, it starts with some slow moving, rolling and stretching of things that will be used in today's workout. Then it moves to an Activation phase where we move slightly faster and start to actually move the stuff we are going to use later in the workout. This activation phase was completely absent in my previous warm up.
Once through the activation, we use an empty barbell, increasing the weight slightly to a slightly warmer body and move through several of the movements we will use today.
Next is a build up to the weight we will actually use in the workout and it is mixed with some skill/strength work.
Now we are ready to hit the workout, after 35 minutes or so of a "warmup"
After, there is more accessory work and finally a little quiet time.
I think Ben Bergeron does an excellent job. If you have not read his book, Chasing Excellence, I highly recommend it.
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.
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (Video)
1:30 Light Bike
:10s Handstand Hold
15 Banded Good Mornings (Video)
20 Abmat Sit-Ups
Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
STRICT HANDSTAND PUSHUPS
Enter Estimated Max Reps Strict HSPUSubmit
On the 0:00… 5 Deadlifts + 10 Strict HSPU
On the 1:30… 4 Deadlifts + 8 Strict HSPU
On the 3:00… 3 Deadlifts + 6 Strict HSPU
On the 4:30… 2 Deadlifts + 4 Strict HSPU
On the 6:00… 1 Deadlift + Max Strict HSPU
7 Deadlifts (225/155)
100 Meter Shuttle Sprint*
7/5 Calorie Assault Bike
Rest 1:00 between rounds
3 Rounds, resting as needed between all movements:
:30s GHD Supine Hold (Video)
:30s Unilateral Kneeling Strict Press, right (Video)
:30s Unilateral Strict Press, left
:30s Hip Extension Hold
:30s Straight Bar Dips (Video)