Tuesday 9.1.15

compete4

Katrin Davidsdottir, Rachel Martinez, Ally Bushey, Brooke Ence, Conor Nugent, Mat Fraser

2016 REGIONAL ATHLETES
SESSION 1:
1. Lower Body Pull
Deadlift 10-5-3-5-10 reps

2. Odd Object Conditioning
3 Rounds NOT for time
50′ heavy yoke carry
1 Peg Board

3. 100 Rep Benchmark:
100 Power Cleans for time, 135/95

4. Gymnastics Conditioning
EMOMx20:
5 Strict C2B
10 Push ups
15 Squats

5. CrossOver Symmetry
Plyometric Protocol

SESSION 2:
1. Track Session
A. 3x300m, 100m walk recovery
B. 6x200m, 200m jog recovery
C. 9x100m, 100m walk recovery

2016 OPEN ATHLETES
1. Conditioning
EMOMx30:
Odd: 5 C2B + 10 Push ups + 15 Squats
Even: 15 Burpees

2. Strength
A.  Deadlift 5 rep heavy
B.  Push Press, 5 rep heavy

3. Rowing
A. EMOMx5: :10 seconds on, :50 seconds off
B. EMOMx5: :20 seconds on, :40 seconds off
C. EMOMx5: :30 seconds on, :30 seconds off
D. EMOMx5: :40 seconds on, :20 seconds off
No extra rest between sections

 

 

Registration for CompTrain Camp

campCOMPTRAIN FALL TRAINING CAMP – Join Katrin Davidsdottir and Ben Bergeron at CFNE for 3 full days as they start preparing for the 2016 competitive season. This camp is designed for the Regional to Games level athlete. The camp will include multiple training sessions every day along side Katrin and coached by Ben.  Sessions include discussions on how to target weaknesses, periodize your training, how to prepare for the Open/Regionals/Games, mental toughness/focus and nutrition. This camp is not fluff and filler – This is designed to get you to the next level. Find out what it means to train like a champion.

REGISTER HERE: comptrain-camp/register
Cost: $655
Dates: Friday September 25 to Sunday September 27
Times: 9:00-4:00 each day.
Location: CFNE
Cap: 20 Athletes

Monday 8.31.15

camp

REGISTRATION GOES LIVE HERE AT 5:00pm ET TODAY, August 31st, 2015

COMPTRAIN FALL TRAINING CAMP – Join Katrin Davidsdottir and Ben Bergeron at CFNE for 3 full days as they start preparing for the 2016 competitive season. This camp is designed for the Regional to Games level athlete. The camp will include multiple training sessions every day along side Katrin and coached by Ben.  Sessions include discussions on how to target weaknesses, periodize your training, how to prepare for the Open/Regionals/Games, mental toughness/focus and nutrition. This camp is not fluff and filler – This is designed to get you to the next level. Find out what it means to train like a champion.

Registration will go live on Monday.  Only 20 spots – link will be posted here at 5PM EST
Cost: $655
Dates: Friday September 25 to Sunday September 27
Times: 9:00-4:00 each day.
Location: CFNE
Cap: 20 Athletes

2016 REGIONAL ATHLETES
SESSION ONE:
1. Snatch
1RM

2. Clean Jerk
1RM

3. Squat
Back Squat 5×10 climbing

4. Gymnastic Pulling: Rope Climbs, Pull up, C2B, Strict Pull ups, Muscle ups, Bar MU, TTB, Strict TTB
EMOMx8: 1 Legless Rope Climb

5. Rowing
EMOMx12
Odd: 20/15 Cals
Even: 5 TnG Power Snatches, 135/95

SESSION TWO:
1. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

2. Midline Accessory Work
EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest

3. CrossOver Symmetry
Iron Scap Protocol

2016 OPEN ATHLETES
1. Snatch
1RM

2. Clean Jerk
1RM

3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

4. Gymnastics
5×8-12 unbroken Kipping HSPU, rest as needed between sets

Saturday 8.29.15

tracy ohsTracy O’Donnell

2016 REGIONAL ATHLETES
SESSION 1:
1. Run
30 mins (15 minutes out and back – use this to ensure you are pacing well.)

SESSION 2:
1. Conditioning
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
all with a 20/14 vest.

2. Strength Accessory Work
2 rounds not for time:
15 DB Tate Presses
15 DB Skull Crushers
15 DB JM Presses
15 DB Close Grip Bench Presses
50 Banded Good mornings

2016 OPEN ATHLETES
1. Conditioning
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Friday 8.28.15

sager25-01902SagerTooth

2016 REGIONAL ATHLETES
1. Snatch
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch

2. Clean & Jerk
EMOMx10: 1 Clean and Jerk

3. Squat
A. 3×2 Front Squat
B. 2×3 Back Squat

4. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

5. Midline Accessory Work
5 Rounds not for time of:
20 GHDSU
25 Hip Extensions

2016 OPEN ATHLETES
1. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

2. Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift

Thursday 8.27.15

camp

This is happening!

COMPTRAIN FALL TRAINING CAMP – Join Katrin Davidsdottir and Ben Bergeron at CFNE for 3 full days as they start preparing for the 2016 competitive season. This camp is designed for the Regional to Games level athlete. The camp will include multiple training sessions every day along side Katrin and coached by Ben. Along with discussions on how to target weaknesses, periodize your training, how to prepare for the Open/Regionals/Games, mental toughness/focus and nutrition. This camp is not fluff and filler – This is designed to get you to the next level. Find out what it means to train like a champion.

Registration will go live on Monday. Only 20 spots!!!
Cost: $655
Dates: Friday September 25 to Sunday September 27
Times: 9:00-4:00 each day.
Location: CFNE
Cap: 20 Athletes

ALL ATHLETES
Recovery Day

Wednesday 8.26.15

Rogan2Coaching Dan Rogan during a set of KB Thrusters

2016 REGIONAL WODS
1. Barbell Conditioning
5-4-3-2-1 of:
Power Cleans, 185/135
Thrusters, 185/135

2. Squat
EMOMx10: 2 Back Squat Across

3. Gymnastics Pushing
A. 50 Strict HSPU for time
B. 2×100′ HS Walk, rest as needed between sets

4. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

5. Midline Accessory Work
5×10 Ring In/Outs

2016 OPEN WODS
1. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

2. Barbell Conditioning
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14
Rest 2 minutes

3. Gymnastics Pushing
10×5 Strict Unbroken HSPU for time

Tuesday 8.25.15

racheljenn2Jenn Smith and Rachel Martinez making synchronized 145# Power Cleans look easy

2016 REGIONAL ATHLETES
SESSION 1:
1. Barbell Conditioning
50 Snatches for time, 135/95

2. Lower Body Pull
A. 2×2 Good mornings
B. 3×10 Glute Ham Raises
C. 2×30 Reverse Hypers

2. Odd Object Conditioning
2 RFT:
100m Sled, 1.25xBodyweight
200m KB Farmers Carry, 2/1.5

3. Gymnastics Conditioning
50 Lateral Burpee Box Jump Overs for time, 24/20

SESSION 2:
1. Track Session
EMOMx40:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

2016 OPEN ATHLETES
1. Barbell Conditioning
50 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

Monday 8.24.15

paul1-25-06433Paul Tremblay… This guy is awesome

2016 REGIONAL ATHLETES
SESSION ONE:
1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 80%
Mins 4-6: 1 rep at 85%
Mins 7-9: 1 rep at 90%
Mins 10-12: 1 rep at 80%

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Gymnastic Pulling
EMOMx8: 1 Legless Rope Climb

SESSION TWO:
1. Conditioning
With a running clock:
1. At the 0:00
“Elizabeth”
21-15-9 of:
Power Cleans, 135/95
Ring Dips

2. At the 10:00
12-9-6 of:
Hang Squat Cleans, 155/105
Strict Ring Dips

3. At the 20:00
9-6-3 of:
Squat Cleans, 205/145
Muscle ups

4. Accessory Work
CrossOver Symmetry Plyometric Protocol – If you haven’t bought this system yet, do it! Its a game changer.

2016 OPEN ATHLETES
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.