11.26.14

Fitness
AMRAP in 25 minutes
run 400 meters
10 strict pull-ups
15 burpees
20 lunge steps
25 butterfly HTF sit-ups
30 jump rope reps

Performance
for time
row 1,200/1,000 meters
200 meter single arm KB carry @ 55/35
20 strict pull-ups
50 double unders
50 push-ups
50 box step-ups @ 24/20
20 strict pull-ups
run 1 mile

11.25.14

Fitness
A1. swans @ 1111 X 5-7 X 3; rest 30 seconds
A2. L-sit X 8-10 seconds X 3; rest 75 seconds
B. row 20 seconds all out X 4; rest 2-3 minutes ( 5 second rolling start)

Performance
A1. 1-3 muscle-ups (minimal kip) X 4; rest 30 seconds
A2. 8 alternating pistols X 4; rest 90 seconds
B1. strict toes-to-bar @ 1020 X 5-7 X 3; rest 30 seconds
B2. feet elevated planche progression X 10 seconds X 3; rest 90 seconds
C. accumulate 100 seconds on hollow plank

11.24.14

Fitness
A1. clean grip deadlift @ X1drop X 5 X 3; rest 30 seconds
A2. run 600 meters X 3; rest 2:00
B. ring superman X 12 seconds X 3; rest as needed

Performance
A. hang clean and jerk X 1.1.1 X 3; rest 2:00
B1. archer ring rows @ 1020 X 6-8 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:30

Happy Thanksgiving!

TPG will be closed Thursday, November 27 through Sunday, November 30 for Thanksgiving.

11.21.14

Fitness
A.21-15-9 reps of-
ring dips
toes-to-bar
(no kipping)
B1.hollow plank X 40 seconds X 3; rest 30 seconds
B2.cuban rotations @ 2040 X 6-8 X 3; rest 60 seconds

Performance
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

11.20.14

Fitness
A. back squat @ 20X0 X 10-8-6; rest 2:00
B1.weighted pull-ups X 4-6 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:00

Performance
A. work to a 1RM front squat @ 30X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 30X0 (1 set)
C. for 12 minutes @ Z1
run 400 meters
row 400 meters
bear crawl 1 lap
hollow plank 25 seconds

11.19.14

Fitness
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance
A1. weighted pull-ups X 6-8 X 4; rest 60 seconds
A2. handstand push-ups X 6-8 X 4; rest 2:00
B. 3-D plank X 35 seconds each position X 2; rest as needed (hollow, side, side)

11.18.14

Fitness
A1. ring rows @ X030 X 6-8 X 3; rest 30 seconds
A2. split squat @ 30X0 X 5-6 each side X 3; rest 60 seconds
B. @ 85%
row 600/500
100 jump rope reps
10 wall walks
run 400 meters

Performance
15-12-9 reps for time
power clean @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power clean @ 115/70
burpees

11.17.14

Fitness
A. deadlift X 5-3-1; rest 2:00
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. In 12 minutes, work up to a 1 RM power snatch.
B. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds
C. row and/or run @ Z1 for 10:00

11.14.14

Fitness
A. In 8:00 or less,work to a 1RM overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ 85% of part ‘a’ weight.
C. run 600 meters X 3; rest 3:00

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1.leg circles X 6 (alternating) X 3; rest 30 seconds
B2.L-sit X 10-12 seconds X 3; rest 90 seconds

11.13.14

Fitness
A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85% of part 'a' max
C. row 2,000 meters for time

Performance
A. work to a 1 RM weighted pull-up (pronated)
B. work to a 1 RM close grip bench press (16 in apart max)
C. run 3k for time

11.12.14

Fitness
A1.row 250/150 meters X 4; rest 30 seconds
A2.10 step-ups @ 24/20 w/1 KB or DB in rack X 4; rest 30 seconds
A3. ring push-ups @ 20X0 X AMRAP-1 X 4; rest 30 seconds
A4. run 200 meters X 4; rest 90 seconds

Performance
2 sets @ 80%
row 600/500
6 wall walks
25 wall ball shots
15 russian swings @ 55/35
run 600 meters
rest 4:00 b/t sets
change order on second set

DOTS Reporting

Below are the links to the spreadsheets you will use to report your DOTS results.  Here are some details:

• A sample athlete has already reported for each group as an example.  Please put only the numbers requested underneath those of the previous user and make sure you input your data to the correct group.    
• I don't need your names.  Just your numbers!
• Performance has 9 items to report on the top half of the sheet and 8 items at the bottom portion (beginning around row 40).  Fitness has 7 items to report on the top half and 6 on the bottom.
• Please do not skip rows.
• If you are currently following the Fitness program and you plan to move to Performance in the next cycle, please put your data in the Performance spreadsheet.  I realize there will be some Performance DOTS that you will not have results for and you will have results for some DOTS that only Fitness performs.  C'est la vie.   
• I will leave the spreadsheet open for you to enter your results through November 29.  Even if you do not complete all of the DOTS, you may still enter the results for the DOTS you completed.  Leave the reporting cell blank for anything you did not complete. 
• If you cannot perform a strict pull-up, your weighted pull-up DOT is 0.  Remember, your weighted pull-up score is the extra weight you used PLUS your body weight.
• I will have some DOTS sheets at the front desk to help you keep up with your information. Please do not return these to me.

Thank you so very much for taking the time to report your results!  This helps me immensely as I program the training for future cycles.

Here are the links:

Fitness Women: https://docs.google.com/spreadsheets/d/1mbBD35M4K-GFd7qfrIDKad8h12wPhEKHS-wGZPo03hs/edit?usp=sharing

Fitness Men:
https://docs.google.com/spreadsheets/d/1ozeskO55t3lKu15Ay6OSCGJkJjbgQkvzkjIC0u632zk/edit?usp=sharing

Performance Women:  https://docs.google.com/spreadsheets/d/1Cde7uiEeGqyk_wdXm4ukLwzFkWH1UxQSHIBJ38rF65c/edit?usp=sharing

Performance Men: https://docs.google.com/spreadsheets/d/1F__4muZwpkXDS_XOE_62lYPhDIpBqz9ntUQ75HgtAGA/edit?usp=sharing

11.11.14

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time

Performance
A. Work to a 1RM back squat @ 30X0
B. work to a 1RM overhead press
rest ~5:00
C. AMRAP OHP @ 85% of ‘b’
D. row 2,000 meters for time

11.10.14

Day 1 of your Diagnostics Opportunities to Shine (DOTS)

Fitness
A. back squat @ 30X0 X 5-3-1-1; rest as needed for max single
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP p.clean in 8:00 @ 90% of ‘a’
C. row and/or run @ Z1 for 10:00

11.07.14

Fitness
A1. toes to bar @ 1020 X 5-7 X 3; rest 30 seconds
A2. ring FLR X 20 seconds X 3; rest 90 seconds
B. for time
100 meter farmer’s carry @ 55/35
100 single jump rope reps
3 laps bear crawl
row 600/500

Performance
A.power snatch @ 60% X 2 X 5 EMOM
B.back squat @ 20X0 X 10 X 3 (moderate); rest 2:00
C.2 sets@ Z1
run 400 meters
bear crawl 1 lap
row 400 meters
3 wall walks

11.06.14

Fitness
A1. snatch deadlift (moderate) @ X1drop X 5 X 4; rest 30 seconds
A2. run 400 meters @ 80% X 4; rest 30 seconds
A3. row 400/300 meters X 4; rest 75 seconds

Performance
2 sets @ 80%
row 500/400
20 box step-ups @ 24/20
100 meter farmer’s carry @ 55/35
20 burpees (no jump)
20 double unders
20 ring rows
run 400 meters
rest 5:00 b/t sets

11.05.14

Fitness
A. 25-20-15 reps/seconds
Hindu push-ups
hollow plank (seconds)
B. 20-15-10
strict pull-ups
goblet squats @ 55/35
C. accumulate 90 seconds on each side of side plank

Not a tester.  Perform briskly.

Performance
A1. ring superman X 15 seconds X 3; rest 30 seconds
A2. hollow plank X 30 seconds X 3; rest 75 seconds
B. run 1k @ 85%; rest 3:00
C. row 1k @ 85%; rest 3:00
D. run 1k @ 85%

11.04.14

Fitness
A1. front squat @ 20X0 X 10 X 3; rest 30 seconds
A2. one arm overhead press @ X110 X 6-8 each side X 3; rest 75 seconds
B. archer ring rows @ 1020 X 6-8 alternating X 3; rest 75 seconds

Performance
A. power clean @ 60% X 2 X 5 EMOM
B. barbell bent over row @ 1010 X 8-10 X 3; rest 75 seconds
C. row/run/crawl @ Z1 for 15 minutes

11.03.14

Fitness
6:00 @ 85%
run 200 meters
5 burpees (no jump)
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
5 strict pull-ups
10 box step-ups @ 24/20
30 single jump rope reps
rest 3:00
for completion @ 85%
row 600/500
25 thrusters @ 45/25
medicine ball carry 200 meters @ 20/14

Performance
perform briskly (not a tester)
20 dive bomber push-ups
15 pronated strict pull-ups
50 squats
30 close grip push-ups
15 supinated strict pull-ups
50 alternating lunges
50 push-ups
8 mountain climber pull-ups each side
50 squats
50 butterfly sit-ups

De-load week for both groups.