2024-08-26

Mindset

Triggers, Thoughts, Emotions

Ben's Weekly Overview3 min

Hey team! Watch the video above to see what we’ve got coming up this week!

Log a score of "1" if watched/completed

"Mind Eraser" [BENCHMARK]25 min

Hello CompTrain Tribe! Please check out the video above and the not below for why this is included in the track today!

[10 Rounds For Time:
7 Power Cleans, 135 / 95 lb
7 Burpees
200 Meter Run

Time Cap: 25 Minutes]

We want to ensure that everyone's scores for the benchmark "Mind Eraser" last week are correctly reflected for when we repeat this next year.

This piece is in here STRICTLY here for you to enter your time into the scoring section so that we'll have accurate scores to compare next year, PLEASE DO NOT REPEAT THE WORKOUT! We apologize for the incorrect scoring format originally provided.

Bench Press12 min

In 5-7 Sets Build to A Heavy:
3 Rep Bench Press

Stimulus

This is week three of our current lifting cycle, we're building to a heavy set of 3 reps for the day as long as we can maintain our form.
Barbell should come from a rack and reps should be unbroken.
Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
Score: Load used for heaviest successful set.

Substitutions

Sub Dumbbells
Sub Floor Press

Movement prep

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Heavy Set of 3.

"Party Foul"18 min

For Time:
120 Wallballs 20 / 14 lb
120/100 Calorie Bike Erg

* Partition As Needed

Time Cap: 18 Minutes

Stimulus

Overview: Starting our week with choosing our own adventure! Don't let these bigger numbers scare you and get creative with how you want to complete your work. Choosing set reps and rounds is one way to go about it, but what might happen if we decided to try front loading/back loading instead?
Wallballs: 12+ reps each time we pick up the ball, these should take us less than 8:00 of our working time to complete.
Bike: 10:00 or less total time to complete, we should be aiming for 12+/10+ calories per minute pace every time we get on the bike.
Score: Total time to complete work. Add 1s per rep not completed if time capped.

Strategy

The usual strategy of breaking this work into set rounds and reps for the ease of tracking our work is one way to approach this workout today. Athletes who are not confident in bigger sets of wallballs will most likely be more successful here.
Athletes that are able to hold 20+ wallball reps unbroken with the weight they're using today should consider trying a different strategy of front-loading our workout with some big sets of wallballs and wrapping up with a longer stint on the bike.

Possible Break Ideas (but not limited to):

10 Rounds:
12 Wallballs
12/10 Calorie Bike Erg

5 Rounds:
24 Wallballs
24/20 Calorie Bike Erg

4 Rounds:
30 Wallballs
30/25 Calorie Bike Erg

Example of "Front-Loading":
40 Wallballs
30 Calorie Bike Erg
40 Wallballs
30 Calorie Bike Erg
40 Wallballs
60/40 Calorie Bike Erg

Substitutions

WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Medball Front Squats
Medball Push Press
Empty Barbell Thrusters
180 Air Squats

120/100 CALORIE BIKE

Reduce Reps
10:00 Total Work Time Cap
120/100 Calorie Row
100/80 Calorie Ski
100/80 Calorie Assault/Echo
10:00 Total Time Effort on Air Runner/Treadmill

Movement prep

1 Round:
12 Wallballs (Unbroken)
6 Calorie Bike
6 Wallballs

* Goal here is to make sure we have a wallball weight that will allow us to hold on to 12+ reps.