*COMPTRAIN BENCHMARK*
“Girls Gone Wild”
0:00-4:00
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
4:00-8:00
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
8:00-
“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135/95#)
*Athletes can set up 3 different barbells, or have someone else change their weights*
Can you go sub 3:00 (Fran), 4:00 (Diane), and 5:00 (Amanda)? If so, @nobullproject is going to deck you out head-to-toe: runners, shorts, sports bra and top for the ladies and runners, shorts, tank and t-shirt for the guys. Send videos, sizes, and mailing address to athlete@comptrain.co by Monday, August 5.
Score is time if finished, otherwise reps completed. Fran and Diane are basically a 4min AMRAP and Amanda is to the finish. Have fun with this, challenge yourself and scale accordingly.
Coach note: Doing anything after Fran is usually unpleasant, just so you know haha
Weightlifting W1D2
Clean and jerk complex
5 sets
1 clean pull
1 low hang squat clean
1 hang squat clean
1 front squat
1 push press
Note: Build to max
2 positions clean pulls (aim for the same or above weight you finished with at the complex)
Low hang
Hang
then
Clean pull
Note: Hold 3 sec at each positions and then explode to triple extension and let the bar ride
Back squat
2-2-2-2-2
5sec pause at the bottom
