November 3, 2017

Yesterday I posted the entire workout and I thought I would do the same today.  I wont keep posting all of the work that we are doing, rather just the workout portions.  I am posting today just to give an idea of how these workouts are structured.  I really like the slow warm up, building intensity slowly but steadily.  This increases our volume and warms our old-er bodies.  It is intimidating to look at on the board, but it is really not that bad at all.  If you are interested in getting your own plan, check out Comptrain Masters.


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.

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.

Pectoral Mash – 1:00 Each Side (Video)
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

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.

Banded Hamstring Distraction – 1:00 each side (Video)

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.



Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
5 Scap Retractions (Video)

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups


Gradually building week after week, we will be layering in practice sessions labeled “Strict Gymnastics”. The aim of these parts is to use each 5:00 window to alternate back and forth between movements for quality, developing better movement through focused repetition. There is no score. Some sessions will serve as a primer for the work to follow, and as we build throughout the cycle, we will be layering in additional movements that will have up to 20:00 of strict gymnastics work, completed 1-2x week.

There is naturally a slight amount of variance in the template, or maybe better written, flexibility in so. It allows us to adjust to the demand of the week, ensuring we are hitting our aims for each week, but without overlapping on movements in our conditioning segments.

From 0:00 – 5:00…
5 Inchworms (Video)
:15s Hanging L-Sit (Video)

From 5:00 – 10:00…
5 Strict Toes to Bar (Video)
10 Superman Rocks (Video)

On the strict toes to bar today, the goal is to eventually have the capability to bring our toes to make contact, with the aim for today being bring them as high as we can. Forehead level and chest-level are modifications, and if we are building our capacity to raise beyond parallel to the ground, let’s use a variation demonstrated (HERE), anchored by either a pull-up bar post, kettlebell, or dumbbell.


Every 90s x 5 Sets:
4 Front Squats
X% of Pull-Up Benchmark

Our aim here is to complete the pull-ups immediately after our set of front squats. Challenging ourselves with a technical movement following a strength lift a skill to refine, providing us an opportunity to both train and practice a common movement, under not as common circumstances. Enter two scores below for your percentage work.

Enter estimated/current 1RM Front SquatSubmit

Enter total from 10/27 CTB Benchmark (1on/1off/1on)Submit

Set #1, On the 0:00… 4 Front Squats @ 158# + 8 CTB Pull-Ups

Set #2, On the 1:30… 4 Front Squats @ 162# + 9 CTB Pull-Ups

Set #3, On the 3:00… 4 Front Squats @ 167# + 10 CTB Pull-Ups

Set #4, On the 4:30… 4 Front Squats @ 171# + 11 CTB Pull-Ups

Set #5, On the 6:00… 4 Front Squats @ 176# + 12 CTB Pull-Ups


7 Rounds:
10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry)
10 Sandbag Power Cleans, 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).
This is a repeat workout from June 12, 2017.

Looking to get our hands onto an odd-object today, with the sandbag being the choice if available. In an ideal circumstance, we are looking for a bag that weighs 70# for males, 50# for females. Another option is a single kettlebell (70/53) to match the stimulus if a bag is not available. Inside the notes, indicate the rough weight of the object you used.

On the sandbag reverse lunges, we are looking to step backwards instead of forwards into the lunge. And as we stand out of so, we are aiming to pull with the lead leg as opposed to pushing. For the “zercher” carry, the bag or kettlebell is held at stomach level, with arms bent by your sides at 90 degrees.

The goal of this session is to get our hands on not only gear, but movements, that are uncomfortable. It’s meant to be odd and challenging, which provides a unique training opportunity to learn, adapt to, and improve movement.