tag:blogger.com,1999:blog-358063392024-02-18T21:37:46.024-08:00The Proving Ground CrossFitproving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organizationCharles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.comBlogger2699125tag:blogger.com,1999:blog-35806339.post-61592021518915193702017-12-29T18:00:00.000-08:002017-12-29T18:00:07.522-08:0012.29.17Fitness and Performance<br />
A.for time<br />
50 cal row<br />
50 burpees<br />
50 double unders or 150 singles<br />
50 wall ball shots<br />
50 sandbag GTS @ 60/45<br />
B.penguin X 10 breaths<br />
-90/90 internal rotation X 10 breaths ea<br />
-breathe @ 4-7-8 w/ wave tension for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-47233099464006151512017-12-28T18:00:00.000-08:002017-12-28T18:00:22.303-08:0012.28.17Fitness and Performance<br />
A.5 sets (barefoot)<br />
-5-8 strict TTB<br />
-front squat @ 21X1 X 5<br />
-shrimp 1 length<br />
-L-sit X 10 seconds<br />
-special shoulder #1 X 10 reps (alt)<br />
-3 jumps over hurdle<br />
-twisting Lunge X 5 breaths ea<br />
B.dorsi X 10 breaths ea<br />
-½ moon X 10 breaths ea<br />
-breathe @ 4-7-8 w/ wave tension for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-44654790280580749152017-12-27T18:00:00.000-08:002017-12-27T18:00:41.869-08:0012.27.17Fitness and Performance<br />
A.Helen<br />
3 Rounds for Time<br />
run 400 meters<br />
21 swings @ 55/35 (Russian or American)<br />
12 pull-ups<br />
B. 2 sets<br />
side plank X 20 seconds ea<br />
½ rolls from sphinx X 10<br />
front plank X 20 seconds<br />
10 alternating windshield wipers<br />
OA lat X 10 breaths ea<br />
C.breathe @ 4-7-8 w/ wave tension for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-80933276484750056992017-12-22T18:30:00.000-08:002017-12-22T18:30:06.386-08:00Christmas ScheduleTPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.<br />
<br />
Merry Christmas!Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-40863909275094669442017-12-22T18:00:00.000-08:002017-12-22T18:00:42.582-08:0012.22.17Fitness<br />
A.5 sets<br />
-15 russian swings<br />
-10 hamstring rocks ea side<br />
-p.lette push-ups @ 2111 X AMRAP-1<br />
-penguin X 6 breaths<br />
-run 200 meters @ 85-90%<br />
-walk 60 seconds<br />
B.sphinx X 10 breaths<br />
20 windshield wipers (alt)<br />
-breathe @ 3-5-7 for 2-3:00<br />
<br />
Performance<br />
A.6 rounds for time<br />
run 200 meters<br />
6 burpee pull--ups<br />
10 sandbag GTOH @ 60/45<br />
B.20 rocks<br />
-20 windshield wipers (alt)<br />
-OA lat X 10 breaths ea<br />
-breathe @ 3-5-7 for 2-3:00<br />
<br />
Men use taller barsCharles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-41311753895180266122017-12-21T18:00:00.000-08:002017-12-21T18:00:14.458-08:0012.21.17Fitness<br />
A.AMRAP in 15:00<br />
5 knees-to-elbows<br />
10 wall ball shots<br />
20 sprawl-to-jumps<br />
30 jump rope reps<br />
200 meter row<br />
B.30 second hollow plank<br />
-dorsi X 10 breaths ea<br />
-down dog to up dog X 10<br />
-breathe @ 3-5-7 for 2-3:00<br />
<div>
<br /></div>
<div>
<br /></div>
<div>
Performance</div>
<div>
<div>
A.36 Minutes @ Tempo MAP Pace</div>
<div>
-100 meter sandbag run</div>
<div>
-14 box step-ups @ 24/20</div>
<div>
-5.3.2 TTB</div>
<div>
-AB 10 cals</div>
<div>
-5 TNG GTOH @ light</div>
<div>
-12.8 wall ball shots</div>
<div>
*5 seconds b/t clusters</div>
<div>
B.table-to-plow X 10 </div>
<div>
-glute bridge w/hands under feet X 10 breaths</div>
<div>
-breathe @ 3-5-7 for 2-3:00</div>
</div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-9006794185435502702017-12-20T18:00:00.000-08:002017-12-20T18:00:12.104-08:0012.20.17Fitness<br />
A.4 sets<br />
-back squat @ 20X0 X 3<br />
-ring rows @ 1111 X 8-10<br />
-OA lat X 5 breaths ea<br />
-8 point plank X 25 seconds<br />
-plow-to-side-sit X 10 (alt)<br />
-rest 30 seconds<br />
B.10 reps inch worm<br />
-20 rocks<br />
-seated spinal twist X 10 breaths ea<br />
-breathe @ 3-5-7 for 2-3:00<br />
<br />
Performance<br />
A.30 Minute Block<br />
-kneeling DB OH press @ 1111 X 8<br />
-ring rows @ 1011 X 10<br />
-down dog X 5 breaths<br />
-½ rolls from sphinx X 10 (alt)<br />
-row 175 meters or AB .3 miles @ 90%<br />
-rest 30 seconds<br />
-5-10 hamstring rocks ea side<br />
B.bretzel X 10 breaths ea<br />
-breathe @ 3-5-7 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-86750096885424303042017-12-19T18:00:00.000-08:002017-12-19T18:00:58.152-08:0012.19.17Fitness<br />
A.AMRAPin 30 Minutes<br />
-row 400 meters<br />
-25 sprawls<br />
-25 box step-ups @ 24/20<br />
-100 meter sandbag carry<br />
-run 400 meters<br />
B.down dog/up dog X 10<br />
-floor german hang X 5 breaths<br />
-90/90 rotations X 20<br />
-breathe @ 3-5-7 for 2-3:00<br />
<br />
Performance<br />
A.5 sets<br />
-snatch X 3 (drop all-start @~70%)<br />
-elevated child’s pose X 5 breaths + 60 seconds rest<br />
B.4 sets<br />
-hang power clean and jerk @ 60% X 2<br />
-split squat @ 2011 X 5 ea<br />
-90/90 rotations X 10 (alt)<br />
C.pigeon X 10 breaths ea<br />
-penguin X 10 breaths<br />
-breathe @ 3-5-7 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-35668349630856611122017-12-18T18:00:00.000-08:002017-12-18T18:00:28.729-08:0012.18.17Fitness<br />
A.In 12 Minutes, work up to a heavy single deadlift.<br />
B.4 sets<br />
-bar dips @ 20X0 X 5<br />
-hollow plank X 20 seconds<br />
-crab crawl X 30 seconds<br />
-90/90 rotations X 10 (alt)<br />
C.side plank X 30 seconds ea<br />
-elevated child’s pose X 10 breaths<br />
-breathe @ 3-5-7 for 2-3:00<br />
<br />
Performance<br />
A.complete the following battery of tests<br />
-AMRAP of CGBP @ BW/65% of BW<br />
-AMRAP pronated strict pull-ups<br />
-AMRAP P.lette push-ups<br />
-AMRAP supinated pull-ups<br />
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00<br />
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)<br />
*rest exactly 60 seconds b/t ea test and record results<br />
B.down dog X10 breaths<br />
-up dog X 10 breaths<br />
-special shoulder #2 X 10 breaths ea<br />
-breathe @ 3-5-7 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-80040032058885379062017-12-18T08:00:00.000-08:002017-12-18T08:00:20.274-08:00Christmas ScheduleTPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.<br />
<br />
Merry Christmas!Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-78750209639708836712017-12-15T18:00:00.000-08:002017-12-15T18:01:05.729-08:0012.15.17Fitness<br />
A.for total work time<br />
run 400 meters<br />
rest 60 seconds<br />
+<br />
5 sets<br />
10 thrusters @ 45/35<br />
5 strict pull-ups<br />
rest 60 seconds after 5th set<br />
+<br />
run 400 meters<br />
*note:only 2 runs<br />
B.dorsi X 10 breaths ea<br />
-special shoulder #2 X 10 breaths ea<br />
-breathe @ 4484 w/wave tension<br />
<br />
Performance<br />
A.5 rounds for time<br />
row 250 meters<br />
15 wall ball shots @ 20/14<br />
5 sandbag get-ups @ 60/45 (start and end ea rep standing)<br />
B.ND w/hands under feet X 10 breaths<br />
-up dog X 10 breaths<br />
-bretzel X 10 breaths ea<br />
-breathe @ 4484 w/wave tensionCharles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-15903250378561322212017-12-14T18:00:00.000-08:002017-12-14T18:00:31.846-08:0012.14.17Fitness<br />
A.6 rounds for time<br />
-row 250 meters<br />
-12/9 p.lette push-ups<br />
-100 meter sandbag run<br />
B.side plank X 20 seconds ea<br />
-pike to plow X 10 (slow)<br />
-side plank X 20 seconds ea<br />
-½ moon X 10 breaths ea<br />
-breathe @ 4484 w/wave tension<br />
<div>
<br /></div>
<div>
Performance</div>
<div>
<div>
A.32 Minutes @ tempo MAP pace</div>
<div>
-5 burpee box step-ups @ 24/20</div>
<div>
-AB 20 seconds</div>
<div>
-5-10 TTB</div>
<div>
-15.15 DUs</div>
<div>
-row 10 cals</div>
<div>
-15 russian swings @ 55/35</div>
<div>
B.twisting lunge X 10 breaths ea</div>
<div>
-kneeling elbow pull X 10 breaths ea</div>
<div>
-breathe @ 4484 w/wave tension</div>
</div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-51986373288963692982017-12-13T18:00:00.000-08:002017-12-13T18:00:29.291-08:0012.13.17Fitness<br />
A.deadlift @ x1drop @ 80% X 1 X 6; rest 60-75 seconds b/t reps<br />
B.3 sets<br />
-DB OH press (pronated) @ 1111 X 5<br />
-straddle half rolls X 12 (alt)<br />
C.run 20 seconds fast X 6; walk 60 seconds<br />
D.dorsi X 10 breaths ea<br />
-special shoulder #2 X 10 breaths ea<br />
-breathe @ 4484 w/wave tension<br />
<div>
<br /></div>
<div>
Performance</div>
<div>
<div>
A.4 sets</div>
<div>
-CGBP @ 20X0 X 2</div>
<div>
-child’s pose X 5 breaths + 10 90/90 rotations (alt)</div>
<div>
B.4 sets</div>
<div>
-⅓ max pronated pull-ups X 2; rest 20 seconds</div>
<div>
-run 60 seconds @ 85-90%</div>
<div>
walk 90 seconds</div>
<div>
C.IND w/hands under feet X 10 breaths</div>
<div>
-up dog X 10 breaths</div>
<div>
-bretzel X 10 breaths ea</div>
<div>
-breathe @ 4484 w/wave tension</div>
</div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-40629698436638266822017-12-12T18:00:00.000-08:002017-12-12T18:00:20.026-08:0012.12.17Fitness<br />
A.4 sets<br />
AB 90 seconds or row 350 meters (alternating)<br />
-walk 60 seconds<br />
-2 get-ups ea side<br />
-10 layouts from quadruped (alt)<br />
-12 hollow rocks<br />
-rest 60 seconds<br />
B.pike to plow X 10 (slow)<br />
-glute bridge w/hands under feet X 10 breaths<br />
-breathe @ 4484 w/wave tension<br />
<br />
Performance<br />
A.4 sets<br />
-clean and jerk X 2 (drop all)<br />
-12 rocks + 60-90 seconds rest<br />
*Start @ ~75% and increase as able.<br />
B.snatch balance + 2 OHSQs X 5; rest w/12 windshield wipers + 30 seconds rest<br />
C.3 sets<br />
-15 hollow rocks<br />
-5 slow knees-to-elbows<br />
-ring superman X 10 seconds<br />
-10 rolls from sphinx<br />
D.breathe @ 4484 w/wave tensionCharles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-47416595611355977582017-12-11T18:00:00.000-08:002017-12-11T18:00:42.394-08:0012.11.17Fitness<br />
A.3 sets (barefoot)<br />
-back squat @ 20X0 X 5<br />
-twisting lunge X 5 breaths ea<br />
-6-8 supinated pull-ups<br />
-table-to-plow X 5<br />
-8 point plank X 20 seconds<br />
-½ roll (upper) from sphinx X 20<br />
B.3 sets<br />
-bear crawl 60 seconds<br />
-rest in IND 60 seconds<br />
C.breathe @ 4484 w/wave tension<br />
<br />
Performance<br />
A.4 sets<br />
-CGBP @ 20X0 X 3<br />
-90/90 internal rotation X 5 breaths ea<br />
-rest additional 60 seconds<br />
B.4 sets<br />
-supinated pull-up ladder 1-5 (as high as possible)<br />
-twisting lunge X 5 breaths ea<br />
-run 45 seconds fast<br />
-walk 60 seconds<br />
C.dorsi X 10 breaths ea<br />
-child’s pose X 10 breaths<br />
-breathe @ 4484 w/wave tensionCharles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-57715602479810996212017-12-08T18:00:00.000-08:002017-12-08T18:01:00.034-08:0012.08.17Fitness<br />
A.5 rounds for time<br />
5 strict pull-ups<br />
9 burpees<br />
12 wall ball shots<br />
run 200 meters<br />
B.side plank X 20 seconds ea X 2<br />
C.IND w/hands under feet X 10 breaths<br />
-glute bridge w/hands under feet X 10 breaths<br />
-10 side rolls from sphinx ea side<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<br />
Performance<br />
A.In 10:00, work to a heavy 2 rep snatch (drop all)<br />
B.clean pull @ 100% of clean and jerk 2 x 5; rest 45-60 seconds<br />
C.back squat @ 21X1 X 5-3-2; rest w/20 windshield wipers and 90/90 external rotation X 5 breaths ea<br />
D.pike holding big toes X 10 breaths<br />
-glute bridge w/hands under feet x 10 breaths<br />
-penguin X 10 breaths<br />
-breathe @ 4444 w/wave tension for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-75509660882143522602017-12-07T18:00:00.000-08:002017-12-07T18:00:28.207-08:0012.07.17Fitness<br />
A.deadlift @ x1drop @ 75% X 1 X 7; rest 40-60 seconds b/t reps<br />
B.In 10:00, work to a heavy 5 rep CGBP<br />
C.run 15 seconds fast X 8; walk 60 seconds<br />
D.dorsi stretch X 10 breaths ea<br />
-½ moon X 10 breaths ea<br />
-special shoulder #1 X 10 breaths ea<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<br />
Performance<br />
A.4 rounds for time<br />
run 400 meters<br />
8 strict ring dips<br />
10 deck squats<br />
12/8 pull-ups (kip ok)<br />
B.90/90 internal rotation X 10 breaths ea<br />
-floor german hang X 5 breaths<br />
-seated spinal twist X 10 breaths ea<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<div>
<br /></div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-86441059688708773452017-12-07T12:32:00.004-08:002017-12-07T12:32:42.295-08:0012.06.17Fitness<br />
A.5 sets<br />
-AB or row @ 85-90% for 60 seconds (alternate each set)<br />
-walk 60 seconds<br />
-1 get-up ea side<br />
-12 windshield wipers (alt)<br />
-tuck sit X 12 seconds<br />
-walk 90s w/10 toggle rolls during rest<br />
B.IND w/hands under feet X 10 breaths<br />
-glute bridge w/hands under feet X 10 breaths<br />
-10 side rolls from sphinx ea side<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<div>
<br /></div>
<div>
Performance</div>
<div>
<div>
A.25 Minutes @ Tempo MAP pace</div>
<div>
-AB 15 seconds</div>
<div>
-10 wall ball shots</div>
<div>
-5 hang power clean and jerks @ 50%</div>
<div>
-5 over the bar burpees</div>
<div>
-30 DUs</div>
<div>
-row 175 meters</div>
<div>
B.pike holding big toes X 10 breaths</div>
<div>
-glute bridge w/hands under feet x 10 breaths</div>
<div>
-penguin X 10 breaths</div>
<div>
-breathe @ 4444 w/wave tension for 2-3:00</div>
</div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-70466966074787701612017-12-07T12:31:00.005-08:002017-12-07T12:31:55.049-08:0012.05.17Fitness<br />
A.15:00 Block<br />
-back squat @ 21X1 X 8<br />
-ring pull-ups (neutral) X 3-6<br />
-90/90 rotations X 12 (alt)<br />
B.3 sets (barefoot)<br />
-10-15 rocking push-ups<br />
-5-10 knees-to-elbows<br />
-up and down 5 times w/no hands<br />
C90/90 internal rotation X 10 breaths ea<br />
-½ moon X 10 breaths ea<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<br />
Performance<br />
A.5 sets<br />
-CGBP @ 20X0 X 6<br />
-10 reps special shoulder #1 (alt)<br />
-pronated pull-up ladder X 1-5 (as high as possible w/max of 5)<br />
-10 hamstring rocks ea side<br />
-run 30 seconds fast<br />
-rest/walk 90 seconds<br />
B.90/90 internal rotation X 10 breaths ea<br />
-seated spinal twist X 10 breaths ea<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<div>
<br /></div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-90267780127022855012017-12-07T12:31:00.000-08:002017-12-07T12:31:03.323-08:0012.04.17Fitness<br />
A.3 sets @ 80%<br />
row 600 meters<br />
10 sprawl-to-layouts<br />
75 jump rope reps<br />
10 sandbag GTOHs<br />
10 deck squats<br />
rest 2:00 b/t sets<br />
B.IND w/hands under feet X 10 breaths<br />
-glute bridge w/hands under feet X 10 breaths<br />
-10 side rolls from sphinx ea side<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<br />
Performance<br />
A.In 10:00, work to a heavy 3 rep clean and jerk (drop all)<br />
B.hang power snatch @ 55% X 2 x 6; rest 45 seconds<br />
C.back squat @ 21X1 X 3 X 3; rest w/10 90/90 rotations and twisting lunge X 5 breaths ea<br />
D.pike holding big toes X 10 breaths<br />
-glute bridge w/hands under feet x 10 breaths<br />
-penguin X 10 breaths<br />
-breathe @ 4444 w/wave tension for 2-3:00<br />
<div>
<br /></div>
Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-68520765982009462132017-12-01T18:00:00.000-08:002017-12-01T18:00:13.625-08:0012.01.17Fitness<br />
A.deadlift @ X1drop @ 70% X 1 X 10; rest 20-30 seconds b/t reps<br />
B.3 sets<br />
-OA DB OH press @ 1111 X 5-6 ea<br />
-10 reps tactical frog<br />
C.run 15 seconds fast X 7; walk 60 seconds<br />
D.down dog X 10 breaths<br />
-special shoulder #2 X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00<br />
<br />
Performance<br />
A.3 sets<br />
-10 dive bomber push-ups<br />
-14 windshield wipers<br />
-6-12 ring push-ups w/RTO<br />
-pike-to-plow X 10 reps<br />
-pronated pull-ups X 5-12<br />
-ring rows X 10<br />
-OA lat X 6 breaths ea<br />
B.row 800 meters @ 85% X 2; rest/walk 3:00<br />
C.special shoulder #2 X 10 breaths ea<br />
-90/90 internal rotation X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-18553268706713198132017-11-30T18:00:00.000-08:002017-11-30T18:00:12.612-08:0011.30.17Fitness<br />
A.4 sets<br />
-row 500 meters @ 85-90%<br />
-walk 60 seconds<br />
-1 get-up ea side<br />
-walk 2-3:00 w/5 shoulder rolls from seiza during rest<br />
B.pike holding big toes X 10 breaths<br />
-20 reps wrestler’s bridge<br />
-breathe @ 6-7-8 for 2-3:00<br />
<br />
Performance<br />
A.21-15-9 for total time<br />
row (cals)<br />
wall ball shots @ 20/14<br />
TTB<br />
rest 2:00<br />
50 DUs<br />
25 NJ burpees<br />
B.IND w/hand under feet X 10 breaths<br />
-bridge w/hands under feet X 10 breaths<br />
-seated spinal twist X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-13724423028070182512017-11-29T18:00:00.000-08:002017-11-29T18:00:10.952-08:0011.29.17Fitness<br />
A.3 sets<br />
-front squat @ 20X0 X 10<br />
-twisting lunge X 5 breaths ea<br />
-6-8 supinated pull-ups<br />
-table-to-plow X 5<br />
-8 point plank X 20 seconds<br />
-½ roll (upper) from sphinx X 20<br />
B.OA lat X 10 breaths ea<br />
-90/90 internal rotation X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00<br />
<br />
Performance<br />
A.5 sets<br />
-CGBP @ 20X0 X 8<br />
-90/90 rotations X 10<br />
-supinated pull-ups X 5.5/3.3<br />
-elevated rocks X 10<br />
-run 20 seconds fast<br />
-walk 75 seconds<br />
B.accumulate 75 seconds in hollow plank<br />
-pigeon X 10 breaths<br />
-twisting lunge X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-35185136196635034142017-11-28T18:00:00.000-08:002017-11-28T18:00:33.121-08:0011.28.17Fitness<br />
A.AMRAPin 30 Minutes<br />
-row 400 meters<br />
-25 sprawls<br />
-25 box step-ups @ 24/20<br />
-100 meter sandbag carry<br />
-run 400 meters<br />
B.down dog/up dog X 10<br />
-floor german hang X 5 breaths<br />
-90/90 rotations X 20<br />
-breathe @ 6-7-8 for 2-3:00<br />
<br />
Performance<br />
A.In 10:00, work to a heavy 3 rep snatch (drop all)<br />
B.hang power clean and jerk @ 55% X 2 x 6; rest 45 seconds<br />
C.back squat @ 21X1 X 5 X 3; rest w/20 windshield wipers and child’s pose X 10 breaths<br />
D.90/90 external rotation X 10 breaths<br />
-special shoulder #1 X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00<br />
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Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0tag:blogger.com,1999:blog-35806339.post-48033058373630789542017-11-27T18:00:00.000-08:002017-11-27T18:00:11.292-08:0011.27.17Fitness<br />
A.deadlift @ X1drop @ 65% X 1 X 12; rest 20-30 seconds b/t reps<br />
*If you did not DL for DOTS, do…<br />
A.In 12:00, work to a heavy 1 rep deadlift<br />
B.5 sets<br />
-p.lette push-ups @ 1111 X AMRAP-2<br />
-14 windshield wipers<br />
C.run 15 seconds fast X 6; walk 60 seconds<br />
D.elevated rocks X 20<br />
-single leg seiza X 10 breaths ea<br />
-sideways roll from sphinx X 10-20<br />
-breathe @ 6-7-8 for 2-3:00<br />
<br />
Performance<br />
A.complete the following battery of tests<br />
-AMRAP of CGBP @ BW/65% of BW<br />
-AMRAP pronated strict pull-ups<br />
-AMRAP P.lette push-ups<br />
-AMRAP supinated pull-ups<br />
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00<br />
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)<br />
*rest exactly 60 seconds b/t ea test and record results<br />
B.down dog X10 breaths<br />
-up dog X 10 breaths<br />
-special shoulder #2 X 10 breaths ea<br />
-breathe @ 6-7-8 for 2-3:00Charles Hairhttp://www.blogger.com/profile/02227469321773110052noreply@blogger.com0