05.31.17

Fitness
A.3 rounds for time
row 400 meters
20 box step-ups @ 24/20
10 DLs @ 55%
B.Z1 for 5:00
C.Mobility
-bad X 60 seconds ea
-bretzel X 60 seconds ea
-elevated child’s pose X 30 seconds

Performance
A.work to a heavy single power clean and jerk In 12:00
B.run 60 seconds @ 85-90% X 6; rest/walk 90 sec-2:00
C.Mobility
-bad X 60 seconds ea
-foot on rig X 60 seconds ea
-rock back and forth from child’s pose to upward facing dog X 10-20 (slowly)

05.30.17

Fitness
A.In 10:00, work to a heavy 2 rep front squat @ 20X0
B..DB/KB  OH press (2 bells)  @ X020 X 8 X 4; rest 60 seconds
C.3 sets
-5 reps of inch worm
-5 hanging knee raises (passive shoulders)
-side plank X 20 seconds ea
run or row 60 seconds @ Z2
D.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder 31 X 60 seconds ea
-sphinx X 30 seconds

Performance
A1.strict TTB X 6-10 X 4; rest w/wrestler’s bridge X 10 (alt)
A2.tuck sit  X 15-20 seconds X 4; rest w/toggle roll X 10-20
B.20 minute Tempo MAP
-15 russian swings
-10 burpees
-10 wall ball shots
-AB or row 20 seconds fast
C.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-child’s pose X 60 seconds

Memorial Day Weekend Schedule

TPG will be closed Saturday, May 27 through Monday, May 29 for Memorial Day.  We will re-open Tuesday, May 30 at 7 am.

05.26.17

Fitness
4 rounds for time
30 box step-ups @ 24/20
20 NJ burpees
run 400 meters
B.mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds

Performance
A.5 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10/5 strict pull-ups
10 ground-to-shoulder w/sandbags @ 60/45
B.Mobility
Z1 and…
-dorsi X 60 seconds ea
-single leg seiza X 30 seconds ea
-bad X 30 seconds ea
-floor german hang X 30 seconds es

05.25.17

Fitness
A.EMOM for 12 sets
-odd=10 russian swings
-even=3-5 strict supinated pull-ups
*Add weight to pull-up if max is 10 or over.
B.run 4:00 @ 85-90% X 2; rest/walk 4-5:00
C.Mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-OA lat X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep power snatch.
B.15:00 Block
-1 get-up on each side
-ring superman X 10 seconds
-15 hollow rocks
-row or AB 30 seconds @ Z2
C.Mobility
-special shoulder #2 X 60 seconds ea
-elevated child’s pose X 60 seconds
-toggle roll X 20

05.24.17

Fitness
A1.front squat @ 20X0 X 3 X 3; rest w/bad X 20 seconds ea
A2.DB/KB  OH press (2 bells)  @ X020 X 5  X 3; rest w/special shoulder #1 X 20 seconds ea
B.3 sets
-hollow plank X 30 seconds
-front plank X 20 seconds
-run or row 200 meters @ Z2
C.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 60 seconds
-cuban rotations @ 4020 X 5 X 2

Performance
A1.strict TTB X 6-10 X 3; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 3; rest w/seated pike X 30 seconds
B.20:00 Tempo MAP
-25 DUs
-10 NJ burpees
-AB 15 seconds fast
-12 jump squats
-row 15 seconds fast
-3-10 pull-ups (kip or strict)
*Student must return to Z2 prior to starting next movement.
C.Mobility
-special shoulder #1 X 60 seconds ea
-cuban rotations @ 4020 X 5 X 2
-90/90 external rotation X 60 seconds ea

Memorial Day Weekend Schedule

TPG will be closed Saturday, May 27 through Monday, May 29 for Memorial Day.  We will re-open Tuesday, May 30 at 7 am.

05.23.17

Fitness
A.3 sets @ 80%
-row or run 400 meters
-10 DLs @ 50% max
-10 P.lette push-ups
-10 wall ball shots
-100 meter sandbag carry @ 60/45
rest 3:00 b/t sets
*student chooses row or run. mix and match ok.
B.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep hang clean and jerk.
B.run 90 seconds  @ 85-90% X 4; rest/walk 2-3:00
C.Mobility
-table X 10 reps
-dorsi stretch X 60 seconds ea
-single leg seiza X 20 seconds ea
-bad X 60 seconds ea

05.22.17

Fitness
A.front squat @ 20X0 X 5 X 5 @ 72% of 5RM (little heavier than last week); rest 30 seconds
B.15:00 Block
-KB/DB OA OH press X 5.3 (5 reps, rest 10 seconds, 3 reps)
-5 hanging leg raises (passive shoulders)
-10 alt wrestler’s bridges
C.Mobility
-20 boot strappers
-floor german hang X 30 seconds
-bad X 45 seconds ea

Performance
A.3 sets for total time
row 400 meters
20 russian swings @ 55/35
15 burpees
rest 2:00 b/t sets
B.Z1 for 5:00
C.mobility
-sphinx X 60 seconds
-bretzel X 45 seconds ea
-DB external rotation X 5 ea X 2

Reminder

The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled.  I am sorry for the cancellations.

Charles

05.19.17

Fitness
A.4 rounds for time
run 200 meters
15 russian swings @ 55/35
15 ring rows
B.mobility/midline (barefoot)
-bad X 60 seconds
-OA lat stretch X 45 seconds ea
-floor german hang X 30 seconds
-toggle roll X 10-20 reps

Performance
A.jerk from rack X 2 X 5 @ 60%; rest 60 seconds
B.3 rounds for time
10 power cleans @ 55%
10 burpees over the bar
run 400 meters
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea

05.18.17

Fitness
A.front squat @ 20X0 X 5 X 5 @ 70% of 5RM; rest 30 seconds
B.5 sets
-KB DB OH press X 3
-hollow plank X 20 seconds
-windshield wipers X 10 (alt)
-1 rep kneeling arm hauler @ 50% tension
*weight for oh press should be challenging but with 1-3 reps “in the bank.”
C.mobility
-bretzel X 45 seconds ea
-special shoulder #2 X 45 seconds ea
-bad X 60 seconds ea

Performance
A.15:00 Block (barefoot)
-5-6 strict TTB
-5-6 P.lette kick throughs
-bad X 20 seconds ea
B.15:00 Block
-1-3 strict MUs
-back squat @ 20X0 X 5
-90/90 external rotation X 20 seconds
*No MU = 1-3 strict PU and dips or teacher discretion
C. mobility
-special shoulder #2 X 60 seconds ea
-windshield wipers X 10-20
-cuban rotations @ 4020 X 10 X 2

Reminder

The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled.  I am sorry for the cancellations.

Charles

05.17.17

Fitness
A.16:00 Block
10 D-bell snatches (alt)
-10 quadruped rocks
-supinated pull-up X 5
-wrist rack X 20 seconds ea
*over 10 pull-ups = add weight
B.run 3:30 @ 85-90% X 2; rest/walk 3-5:00
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea

Performance
A.In 12:00, work to a heavy 4 rep snatch.
B.4 sets
-ring superman X 10 seconds
-1 turkish get-up ea side
-3-5 Dragon Flags
-run 200 meters @ z2
C.mobility
-special shoulder #1 X 60 seconds ea
-sphinx position X 60 seconds
90/90 internal rotation X 60 sec ea

05.16.17

Fitness
A.for for total  time
30 cal AB
20 jump squats
100 meter sandbag carry @ 60-45
20 jump squats
30 cal row
rest 5:00
50 jump rope reps
10 ring  push-ups
40 jump rope reps
8 ring push-ups
30 jump rope reps
6 ring push-ups
B. Mobility
-special shoulder #1 X 60 seconds ea
-90/90 internal rotation X 45 seconds ea
-single leg seiza X 30 seconds ea
-IND 60 seconds

Performance
A1. tuck front lever (on bar) or L-hang X 15 seconds X 4; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 4; rest w/seated pike X 30 seconds
B.20:00 tempo MAP
-15 russian swings
-15 wall ball shots
-row 20 seconds
-AB 20 seconds
-10 burpees
-3-10 pull-ups (kip or strict)
C.mobility
-special shoulder #2 X 60 seconds ea
-bretzel X 45 seconds ea
-90/90 rotation X 10 (alt)

05.15.17

Fitness
A1.front squat @ 20X0 X 5 X 3; rest w/90/90 external rotation X 20 seconds ea
A2.DB/KB OA OH press @ X020 X 1-2-3 ea side X 3; rest w/special shoulder #2 X 20 seconds ea
B.15:00 Block
-ring FLR X 20 seconds
-founder X 20 seconds
-10 hollow rocks
-run 200 meters easy
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea

Performance
A.In 12:00, work to a heavy 4 rep clean and jerk
B.run 2:00 @ 85-90% X 4; rest/walk 2-4:00
C. mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea

05.12.17

Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.In 12:00, work to a heavy 1 rep deadlift
B.AMRAP in 16:00
-row 300 meters
-15 jump squats
-15/10 P.lette push-ups
C.mobility
-special shoulder #2 X 60 seconds ea
-thoracic bridge X 20 seconds ea
-single leg seiza X 30 s ea
-sphinx position X 60-90 seconds

Performance
A.max standing broad jump (best of 3 attempts) shoes ok--do this if you did not test it a couple of weeks ago
B.In 12:00, work to a heavy 1 rep front  squat @ 20X0.
C.3 sets (tempo MAP)
-row 400 meters
-20 russian swings
-15 burpees
-15 wall ball shots @ 20/14
*return to nasal breathing prior to moving to next movement.
D.mobility
-90/90 external rotation X 60 seconds each
-upward facing dog X 30 seconds
-special shoulder #1 X 30 seconds ea

05.11.17

Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score.
B.run 1 mile for time
alternatives if already performed tests…
A.DB OH press (pronated-2 bells) X 1-2-3 X 3; rest 10-20 seconds b/t rungs; rest w/special shoulder #1 X 20 seconds b/t ladders -same weight throughout
B.run 3:00 @ 85-90% X 3; rest 3-5:00 (walk)
C. mobility
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-Cat/Cow CARS X 5

Performance

A.In 12:00, work to a heavy 3 rep power snatch.

B.4 sets

-5-6 TTB

-10 wrestler’s bridges (alt)

-tuck sit X 15 seconds

-10 pike pulses

-run 200 meters @ Z2

C.Mobility

-bad X 60 sech

-dorsi X 45 ea

-OA lat X 45 seconds es

05.10.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.(if you did not last week)
If you did this last week…
A.front squat @ 21X1 X 5 X 4; rest w/90/90 external rotation X 20 seconds ea
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.mobility/midline
-15 hollow rocks
-bretzel X 30 seconds ea
-15 hollow rocks
-90/90 internal rotation x 60 seconds ea

Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5:00
C.Mobility
-OA lat X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-foot on rig X 60 seconds ea
-bretzel X 30 seconds ea

Spring 2017 DOTS Reporting Links

Please log your DOTS results in the spreadsheets.  Thank you!

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

05.09.17

Fitness
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 reps ea side
-special shoulder #2 X 45 seconds ea
-DB ext rotation X 5 ea X 2

Performance
A.In 8:00, work to a heavy 1 rep OHP
B.run 2 miles for time (if you did not last weeK) OR
run 3:00 @ 85-90% X 3; rest/walk 3-5:00
C.mobility/midline
-founder X 30 seconds
-bad X 60 seconds ea
-hollow plank X 60 seconds
-dorsi X 60 seconds ea
-side plank X 30 seconds ea
-special shoulder #2 X 45 seconds ea

05.08.17

Fitness
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.Z1 for 5:00
C. Mobility
-bad X 60 seconds ea
-table X 6 reps w/20 second hold on 6th
-child’s pose (on floor/relax) X 60 seconds

Performance
A.In 12:00, work to a heavy 1 rep back squat @ 20X0.
B.row 2,000 meters for time
C.mobility
-90/90 internal rotation X 60 seconds each
-seated pike stretch X 60 seconds
-OA lat stretch X 45 seconds ea

05.05.17

Fitness
A.AMRAP in 16:00
run 200 meters
10 burpee box step-ups @ 24/20
5 deadlifts @ 60% max
B.Mobility
-bad stretch X 60 seconds ea
-toggle roll X 20 reps
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.hang snatch @ 60% X 2 X 5; rest 60 seconds
B.3 rounds for time
run 400 meters
10 sandbag GTS @ 60/45
14 wall ball shots @ 20/14
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds

05.04.17

Fitness
A.front squat @ 21X1 X 8 X 3; rest w/elevated child’s pose X 30 seconds
B.15:00 Block
-OA DB/KB press @ X020 X 5  each
-side plank X 20 seconds ea
-special shoulder #1 X 10 reps (alt)
C.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
-DB external rotation X 5 ea X 2

Performance

A.15:00 Block

-L-hang X 20 seconds

-Planche lean on P.lettes X 20 seconds

-90/90 external rotation X 20 seconds ea

B.15:00 Block

-front squat @ 21X1 X 6-8

-5-6 hinge rows

-10-15 hindu push-ups

C.mobility

-seated pike X 60 seconds

-floor german hang X 30 seconds

-90/90 internal rotation X 60 seconds

-OA lat stretch X 30 seconds ea

-cuban rotations @ 4020 X 6 X 2

05.03.17

Fitness
A.15:00 Block (barefoot)
-12 russian swings
-5 supinated pull-ups
-10 hollow rocks
-PVC balance for 30 seconds
*add weight to pull-ups if max is 10 +
B.run 2:00 @ 85% X 3; rest 2-3:00 (get back to nasal breathing)
C.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 800 meters @ 85% X 3; rest 3:00-4:00
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds e

05.02.17

Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
C.20:00 Tempo MAP
-row 400 meters
-20 second tuck sit
-10 NJ burpees
-½ strict TTB from ‘b’
-20 DUs
*return to nasal breathing prior to moving to next movement.
D.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea

05.01.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea

Cycle Objectives

Final 3 objectives for both groups are continuous.

Fitness

• increase squat strength
• increase upper body strength endurance
• increase aerobic power capacity (running)
• increase anti-fragility
• increase the ability to move well, w/o pain and in a health promoting manner 
• restore essential movement abilities

Performance

• increase aerobic power (running)
• increase SASS endurance 
• increase competency/capacity on the c&J and snatch
• increase anti-fragility 
• increase the ability to move well, w/o pain and in a health promoting manner 
• restore essential movement abilities