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CompTrain Benchmark Workout Day!!! “Adderall” – If you know, you know!

This is a 27:00 workout, with 21:00 of workout time.

It is broken up into 3 AMRAP’s with 3:00 of rest in between.

The AMRAP time decreases from 10:00 to 7:00 to 4:00.

Every AMRAP has a decrease in running distance and a different barbell movement. The loads also decrease.

Expect to clear 20-30 reps of each barbell movement. You will wish you had more running.

This one is going to feel like “Grace”, “Isabel”, and “Fran-esq”. Get ready and hold onto ya hats!

Running

1-Mile should take between 7:00-8:00 (for today)

800m should take between 3:30-4:00

400m should take between 1:30-2:00

Clean & Jerk

135/95 is a moderate loading for this movement. The loading for today should allow for 10-15 reps unbroken when fresh. Athletes may chose to perform singles due to strategy and not because it is too heavy. We are looking for 20+ reps coming off the mile run. You should have anywhere between 2:00-3:00 for C&J’s.

Power Snatch

115/85 is a light-moderate loading for this movement. Athletes should chose a load that they can clear 10-10-15 reps unbroken when fresh, just like the C&J. Again, we are looking for 20+ rep coming off the 800m run. You should have anywhere between 2:00-3:00 for Power Snatches.

Thruster

95/65 is considered light for this movement. Hello “Fran” loading. Selecting a load for this movement should allow for 20+ rep unbroken when fresh, but athletes may choose to break into 10’s coming off the 400m run. You should have anywhere between ~2:00 for Thrusters.

EFFICIENCY TIPS

Hold a decent pace on the runs. Shoot to earn at least 2:00 of barbell time.

For the C&J’s, today may be the day for a “big set” and finish off with singles. If you are fast at singles, perhaps opt for that approach from the start.

The Snatch is light enough to hold on for a set of 6-12, then cut the reps in half to finish out. Singles will sneak in towards the end.

The Thruster will sting. This will be a mental grind. Be cautious in the 400m, but not slow. A big set is necessary for this round. Remember, after the Thruster, you’re done! Push your limits.

“Adderall” (3 Rounds for reps)

“Adderall”

[0:00 – 10:00]

1 Mile Run

Max Clean and Jerks (135/95)

[10:00 – 13:00] Rest

[13:00 – 20:00]

800 Meter Run

Max Power Snatches (115/85)

[20:00 – 23:00] Rest

[23:00 – 27:00]

400 Meter Run

Max Thrusters (95/65)

Subs:

2000m, 1000m, 500m Row

100/75, 50/35, 25/18 Cal Bike

RX+-CJ 135/95#, PS 115/85#, TH 95/65#

RX -CJ 115/85, PS 95/65#, TH 75/55#

50-59-CJ 95/65#, PS 75/55#, TH 55/35#

60+-Same as 50-59

Basics

800m/400m/200m, with BB/PVC