*Comp Training Program Update HERE

*For this block of training (6 weeks) all of your load baring/strength training movements should be done at efforts that are moderate to moderately-difficult, you should not be pushing to any type of maximal effort on anything over the next 6 weeks. The goal is to get your body feeling good, shore up some muscular imbalances, and start working on building your base. You won’t touch the barbell for the next 6 weeks, and we won’t be doing any gymnastics movements either.


1) Every 3:00 x 4 sets: 20 Dumbbell Front Squats

Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either pre or post training.

2) Every 2:00 x 5 sets: 8/side D-Ball Bear Hug Split Squats

Perform all reps on 1 side before switching to the other stance. Start with a light load and build to a moderately difficult load by your last set.

3) Every 3:00 x 3 sets: 30 Alternating Curtsy Lunges

No loading. Focus is on position and quality of movement.

4) Every 3:00 x 3 sets: 15/side Single Leg Hip Thrust

Focus on good position and activation. No loading added. Hold the top position for a second on each rep. Perform all reps on 1 leg before switching to the other.

5) Sled Drag: 400m @ Bodyweight

Not for time. Focusing on walking as flat footed as possible and utilizing as much Posterior Chain as possible.

6) C2 Bike:

  • 20 minutes Easy Spin @ Damper 1

  • 5 sets of 1 minute Easy + 1 minute Moderate + 1 minute Easy + 1 minute Hard @ Damper 4

  • 20 minutes Easy-to-Moderate @ Damper 2

This should be performed as one continuous 60 minute piece. Work for consistent paces on each respective pace. Ideally where a HR monitor so you can reference time, paces, efforts to HR.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE