11.30.16

Fitness
2 sets @ 85%
AD 90 seconds
bear crawl 60 seconds
100 meter farmer’s carry ( mod/heavy)
run 400 meters
100 meter sandbag carry @ 60/45
row 250 meters
rest 4:00 b/t sets

Performance
A.front squat @ 32X1 X 5 X 3; rest 2:00 w/elevated child’s pose for 30 seconds during rest
B.21-15-9 for time
row (cals)
wall ball shots @ 20/14

11.29.16

New Cycle Testing (continued)

Fitness
A.AMRAP Russian Swings in 3:00 @ 55/35
rest 3 minutes b/t ‘a’ and ‘b’
B.AMRAP push-ups in 2:00
rest 3:00 b/t ‘b’ and ‘c’
C.3 rounds for time
10 wall ball shots @ 20/14
10 NJ burpees
30 jump rope reps

Performance
A.100 meter shuttle run for time.
rest 3-5:00
B.run 2 miles for time.
C.15 hollow rocks X 3; rest 60 seconds
D.single leg seiza 30 seconds each and foot on rig 30 seconds ea

Cycle Objectives 11.28.16

Fitness
https://www.youtube.com/watch?v=PmOn1i2H484

Performance
https://www.youtube.com/watch?v=OaIbH4mSyno&spfreload=5

11.28.16

New Cycle testing

Fitness
A.Record your max tuck sit in seconds.
B.Record your max L-hang in seconds.
C. 3,200 meters anyway
*Run and row for 3,200 total meters.  Break it up as you wish.  You must perform at least 800 meters of each modality.  Record your time and how you partitioned it.

Performance
A.AMRAP push-ups in 2:00
rest 2:00
B.AMRAP strict pull-ups (pronated)
rest 2:00
C.AMRAP close grip bench press @ 80% body weight (males) and 65% body weight (females)
rest 2:00
D.AMRAP strict bar dips
rest as needed b/t ‘d’ and ‘e’
E. deadlift @ 60% X 1 X 15; rest 10-20 seconds b/t reps-drop all
*’e’is not a test

Friday, December 2

The 6 pm session on Friday, December 2 is canceled because the 8th annual TPG Christmas party starts at 7!

An evite was sent last week and you can find invitations at the gym as well.  Please know that members of TPG (past and present) and your families are invited!  We always have bounce backs on the evite, so you are invited even if you did not receive it.  Just email Charles at tpgbr1@yahoo.com and I will re-send.  

Thanksgiving Schedule

TPG will be closed Thursday, November 24 through Sunday, November 27 for Thanksgiving.  We will re-open Monday, November 28 at 7 am.

11.23.16

Fitness
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15 ring rows
10 burpees

Performance
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15/10  pull-ups
10 burpees

11.22.16

Fitness
A1.russian swings X 12 X 5; rest 20 seconds
A2.pike push-ups X 3-5 X 5;rest 20 seconds
A3.AB sprint X 12 seconds X 5; rest 20 seconds
A4.ring FLR X 20-30 seconds X 5; rest 75-90 seconds

Performance
A.high hang snatch @ ~ 60% X 2 X 5; rest 60 seconds
B1.CGBP @ 20X0 X 8-10 X 3; rest w/20 seconds pec stretch ea side
B2.deck squats X 12-15 X 3; rest w/20 seconds bad stretch per side

11.21.16

Fitness
A.15:00 block
-6-8 back squats @ 21X1
-chin over bar hold X 20-30 seconds
-OA lat stretch X 20 seconds ea
B.10:00 block
-50 meter suitcase carry (switch ½ way)-heavy
-bear crawl 60 seconds

Performance
A.30 minute block
-L-sit X 10-15 seconds
-table X 20 seconds
-hanging leg circles X 4-8 (alt)
-thoracic bridge X 20 seconds ea
-row 250 meters @ 85-90%
-bar dips @ 2111 X 4-10
-ring rows @ 1111 X 6-10
-run 200 meters @ 85-90%

Thanksgiving Schedule

TPG will be closed Thursday, November 24 through Sunday, November 27 for Thanksgiving.  We will re-open Monday, November 28 at 7 am.

11.18.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 061016

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
*compare to 061316
B.Z1 for 5-10:00

11.17.16

Fitness
A1.AB sprint X 10 seconds X 5; rest 15 seconds
A2.hollow rocks X 20 seconds X 5; rest 75-90 seconds
B.active hang tuck hold X 20- 30 seconds X 3; rest 0
B2.up dog (active) X 30 seconds X 3; rest 30 seconds

Performance
A1.5 TNG power cleans (light and fast) X 4; rest 20 seconds
A2.ring push-ups @ 21X1 (supinate @ top) X 5-10 X 4; rest 60 seconds
B.run 30 seconds @ 85-90% X 5; rest/walk 60 seconds

11.16.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 060616

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
*compare to 061016
B.16:00 block
-Z1/Z2 of choice for 2:00
-20 second belly-to wall HS hold
-20 seconds of hollow rocks
-bad stretch X 20 seconds ea
-5-8 strict TTB
*avoid shoulder depression on TTB.

11.15.16

Fitness
A.15:00 block
-5-8 pull-ups (supinated)
-5 front squats @ 21X1
-90/90 rotation X 4 (alt)
B.10:00 block
-2 turkish get-ups ea side
-special shoulder # 2 X 20 seconds ea

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
*compare to 060816
B. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
C. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
*compare to 060916
D.Z2 of choice if time available for 10:00

11.14.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds
*compare to 060816

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 0060716

11.11.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 060316
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.run 60 seconds @ 85% X 5; rest/walk 60 seconds

Performance

A. work up to a heavy single DL (maybe max, maybe not)

B.AMRAP bar dips in one set

C.row 30 seconds @ 85% X 6; rest 30 seconds

*compare to 060616

Fall 2016 Diagnostic Opportunities to Shine (DOTS) Reporting

Below are the links for DOTS reporting.  Please record your results even if you do not complete all of the DOTS.  You do not need to put all of your results on the same row.

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

11.10.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 060216
D.10-15 hollow rocks X 3; rest as needed

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time
*compare to 060316

11.09.16

Fitness
A.6 sets @ 85%
AB or row 60 seconds
10 swings @ 55/35
10 burpees
10 box step-ups @ 24/20
rest 60 seconds b/t sets
B.Z1 for 5:00

Performance
A.25:00 block
-3 hang power cleans
-2-5 strict HSPUs
-elevated child’s pose X 30 seconds
-20-30 second tuck sit
-8 second AB sprint
-special shoulder #1 X 20 seconds ea

11.08.16

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
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 060116

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 060116

11.07.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 053116
C.Z1 of choice for 5-10:00

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.run 45 seconds @ 85%-90% X 5; rest/walk 90 seconds
*compare to 053116

11.04.16

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.21-15-9 for time
-bar dips
-pull-ups
*compare to 093016
C.row 45 seconds @ 85% X 4; rest 45 seconds

Performance
A.back squat @ 21X1 X 3-4 X 3; rest 2:00 w/ 20 seconds of diagonal stretch ea side during rest
B.AMRAP in 9:00
10 DLs @ 135/95
10 push-ups
30 DUs
C.Z1 for 5-10:00

11.03.16

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B1.pike push-ups X 5-6 X 4; rest 30 seconds
B2.russian swing X 15 X 4; rest 90 seconds w/elevated child’s pose X 30 seconds b/t sets
C.3 sets @ 85%
run 200 meters
15 wall ball shots
10 ring rows

Performance
A.20:00 block
-1-2 snatches
-4-6 hanging leg circles (alt)
-4 rebound lateral jumps over hurdles
-dorsi stretch X 20 sec ea OR bretzel X 20 sec ea
B.hollow rocks for 30 seconds X 3; rest 30 seconds

11.02.16

Fitness
A.15:00 block
-back squat @ 21X1 X 2-3
-DB/KB OA row @ X020 X 4-5
-bretzel X 20 seconds ea
B.AD all out for 8 seconds X 5; rest 60-90 seconds
*use 5 second roll in

Performance
A.16:00 block
-1-3 strict MUs
-OA lat stretch X 15 seconds ea
-ring push-ups (supinate @ top) @ 2111 X 3-8
-pec stretch X 15 seconds ea
-10 deck squats
B.for time
row 400 meters
20 sandbag GTS @ 60/45
30 box step-ups @ 24/20
run 400 meters

11.01.16

End of Cycle Re-Test
Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds
*compare to 092716

Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 1-2
-AB X 8 second sprint
-20 second elevated child’s pose
*compare to 092716