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Training Methods Series: Part 4

Compound Sets

To perform a Compound Set, select two exercises that work protagonistic muscle groups. (push/push or pull/pull) Don’t allow for any rest between exercises.

Synonyms of the word Compound:
aggravate, exacerbate, worsen, add to, augment, intensify, heighten, increase, magnify; complicate.

Examples:

3 sets:
Each exercise to failure. No rest between exercises.
8-12 Incline Bench Press
8-12 Machine Dips
(rest 2:00 between rounds)

3 sets:
Each exercise to failure. No rest between exercises.
8-12 Supinated Pulldown
8-12 Seated Row
(rest 2:00 between rounds)

3 sets:
Each exercise to failure. No rest between exercises.
8-12 Back Squat
15-20 Leg Press
(rest 3:00 between rounds)

For time:
21-15-9

Handstand Push-up
Ring Dip
Push-up

Don’t confuse Compound Sets with Compound Movements. The term Compound Movement refers to a Multiple-Joint Exercise and does not relate to Compound Sets.

August Schmidt

-Bachelor of Science, Auburn University 1997
-Master of Education, Northern Arizona University 2005

-USA Weightlifting Club Coach 2001
-CrossFit Level 1 Instructor 2009

-USA Weightlifting National Coach 2012
-EVCF Regional Team Coach 2013, 2014, 2015, 2016, 2017,2018
-EVCF CrossFit Games Team Coach 2014
-Coach CrossFit Games Masters Athlete (Bruce Briggs) 2018
-Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)

-5 x American Masters Weightlifting Champion
-5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
-3 x Masters Nationals Weightlifting Runner-up
-President of Arizona Weightlifting Federation – LWC 48, 2016-current

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