We get to start Comptrain programming!!!
Unfortunately the gym is closed but if you have the equipment or can find it then please feel free to do this!
“Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"
GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next
WALLBALLS
* Should be able to complete at least 25+ when fresh
* Aiming to complete in around 5 sets within the workout
BIKE
* Bike Subs:
* 50/35 Calorie Schwinn Bike
* 50/35 Calorie Row
* 35/25 Calorie Bike Erg
STRICT CINDY
* One round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
* The upper body movements will be the biggest challenge
* Choose a rep scheme or variation that you can complete in 1-2 sets each round
LOGISTICS
* Stagger by 3 minutes if short on bikes
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
45 Seconds
Easy Bike
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters
MOBILITY (10:00 - 12:00)
Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
TEACHING (12:00 - 25:00)
BIKE
Seat Position
Moving the seat forwards or backwards can allow athletes to control the dominant muscle group. With the seat close to the monitor, the quads will be the primary muscle group. With the seat further away from the monitor, the hamstrings will take on more of the load. Knowing there will likely be a good deal of quad burn right before the bike with the wallballs, moving the seat a little further back may be beneficial. Athletes can play around with the setting and find a distance that works best for them.
Movement Prep
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)
AIR SQUATS & WALLBALLS
Hips
We have two squatting movements today within the workout, one weighted and one unweighted. Let’s bring our attention what our hips are doing in each. The first thing to consider is full range of motion. On the wallball and the air squats, we’re looking for the hip crease to finish below the top of the knee for a full rep. The second thing to take into account is where the hips finish at the top. On the air squat specifically, athletes should finish with the hips in line with the ankle, knees, and shoulders. This finish position is essentially our normal standing position.
We also want to get here on the wallball, but with more speed. The more aggressively we are with opening the hips and straightening the legs, the faster and more effortlessly the ball will fly up to the target. With quite a few upper body movements to follow, we want to ensure the legs are doing 90% of the work in the wallball. The hips main goal is to launch the weight to the target. The arms are there to hold the ball in position and guide it to the target.
Air Squat Movement Prep
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
Wallball Movement Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs
STRICT PULL-UPS
Body Position
A good looking body position will be the focus of our two strict movements today. A relatively hollow body throughout is the goal. The first place we typically lose the hollow body is at the core. We can imagine wearing a belt. We want our belly buttons directly in line with the belt. If we arch our lower backs, the belly button moves forward of the belt. Squeezing the belly and pointing the toes slightly forward will put athletes in proper alignment. Belly button to belt is what we want to be thinking during all of our pull-ups today.
### Movement Prep
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Strict Banded Pull-ups
Ring Rows
PUSH-UPS
Body Position
The body position on the push-up will be very similar to that of the pull-up. Belly button to belt is the goal. When athletes push the stomach forward and arch the lower back, it makes the range of motion easier. Easy is different from ideal. Hollow is harder to execute, but does a better job at increasing strength from a good position. Let’s try to do the common uncommonly well. With only 10 per round, it is better the break it up into two really good looking sets than it is to just get them done. See examples of both movements [here](https://youtu.be/DVyHXfDWu4g).
Movement Prep
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box, Bench, or Bar in Rack
REHEARSAL (25:00 - 30:00)
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats
STRATEGY + WOD (30:00 - 60:00)
WALLBALLS
* Aim for right around 5 sets today
* Option 1: 25-20-15-10-5
* Option 2: 21-18-15-12-9
* Option 3: 5 Sets of 15
BIKE
* The strict movements that follow are more taxing on our muscles than our breathing
* With that in mind, go a little faster on the bike than you want to
* Pick a RPM or wattage just outside your comfort zone and try to maintain
STRICT CINDY
* Total numbers are 50 strict pull-ups, 100 push-ups, and 150 squats
* With a fair amount of volume, 2-3 sets on strict movements from the beginning may be best
* Maintaining sets throughout is more impressive than going unbroken early on
* Use the air squats as a recovery for the upper body
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