Tuesday, December 30, 2014

12.30.14

Fitness
for time
row 1,000 meters
100 squats
100 push-ups
50 ring rows
100 seconds hollow plank
run 1,000 meters

Performance
for time
row 1,600 meters
10 wall walks
25 strict pull-ups
50 box step-ups @ 24/20
run 1,600 meters
50 box step-ups @ 24/20
25 strict pull-ups
10 wall walks

12.29.14

Fitness
A.sideways ape X 12 alternating X 3; rest 45 seconds
B.front squat @ 32X1 X 5-7 X 3; rest 2:00
C1.pike push-ups X 5-8 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5 X 3; rest 60 seconds

Performance
A.clean pull + clean high pull @ 115% of clean X 4; rest 2:00
B.hang clean @ 65% of clean X 2 EMOM X 5
C1.front lever X 5-6 seconds X 3; rest 45 seconds
C2.ring superman X 12 seconds X 3; rest 60 seconds

Tuesday, December 23, 2014

12.23.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
20 push-ups
10 goblet squats @ 55/35

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
15 wall ball shots @ 20/14
20 push-ups

Monday, December 22, 2014

12.22.14

Fitness
A.duck walk/bear crawl combo X 6 steps ea X 1 lap X 3; rest 45 seconds
B.TNG deadlift @ X110 X 8-4-8-4; rest 90 seconds
C1.single leg step-up @ 24/20 w/KB-suitcase X 10 each side X 2; rest 30 seconds
C2.archer ring rows @ X020 X 6-8 alternating X 2; rest 75 seconds

Performance
A.lizard 1 length X 3; rest 45 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 2:00
C.row 600 meters x 3; rest row time
D.bridge push-ups X 10 X 3; rest 60 seconds

Holiday Schedule

TPG will be closed the following dates for Christmas and New Year celebrations:

Christmas
We are closed Wednesday, December 24 through Friday, December 26.  We will have Open Gym from 9-11 am on Saturday, December 27.

New Year
We are closed Wednesday, December 31 through Friday, January 2. We will have Open Gym from 9-11 am on Saturday, January 3.

Merry Christmas and Happy New Year!

Friday, December 19, 2014

12.19.14

Fitness
A.basic lizard X 1 length X 3; rest 30 seconds
B.front squat @ 32X1 X 6-8 X 3; rest 2:00
C1.close grip bench press @ 30X1 X 8-10 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B1.single arm ring row X 5-6 ea X 3; rest 30 seconds
B2.ring dips @ 31X1 X 5-8 X 3; rest 30 seconds
B3.run 600 meters X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

Thursday, December 18, 2014

12.18.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.3 rounds for time
run 400 meters
10 knees-to-elbows
20 ring push-ups

Performance
A.snatch pull + snatch high pull @ 115% of snatch X 4; rest 2:00
B.6 sets
6 alt jump lunges
run 100 meters @ 90%
rest/walk 3:00

Wednesday, December 17, 2014

12.17.14

Fitness
A. PVC bear crawl X 1 length X 2; rest as needed (w/partner)
B1.TNG deadlift @ X110 X 6-8 X 3; rest 30 seconds
B2.shrimp variation X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 5-7 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.work up to 80% of max split jerk and perform 5 singles from rack. Rest as needed.
B.single leg broad jump X 1 each side X 3; rest 60-75 seconds
C.15-12-9 reps for time
thrusters @ 115/85
strict pull-ups

*Take off on single leg and land on both feet w/broad jump. Quiet landing.

Tuesday, December 16, 2014

12.16.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 800 meters
20 burpees (no jump)
20 russian swings @ 55/35
run 800 meters
rest 5:00 b/t sets

Performance
A.clean pull + clean high pull @ 110% of clean X 4; rest 2:00
B.hang clean @ 60% of clean X 2 EMOM X 5
C1.L-sit X 12 seconds X 3; rest 30 seconds
C2.leg rotations X 4-6 (alternating) X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Monday, December 15, 2014

12.15.14

Fitness
A1.AMRAP squat jumps for 20 seconds X 3; rest 2:00
A2.run 100 meters @ 90% X 3; rest 2:00
B1.trap 3 raise X 5-6 X 3; rest 30 seconds
B2.15 hollow rocks X 3; rest 60 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 700/600 meters
6 wall walks
30 box step-ups @ 24/20
100 running man jump rope reps
10 CTB pull-ups
12 alternating sideways apes
run 600 meters
rest 6:00 b/t sets

Friday, December 12, 2014

12.12.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for 12:00 @ 80%
row 500/400 meters
15 push-ups
100 running man jump rope reps
100 meter waiter’s carry @ 35/15 (switch halfway)
rest 5:00
@ 80%
run 800 meters

Performance
A. duck walk to bear crawl X 90 seconds X 3; rest 60 seconds (switch every 6 steps)
B.overhead squat @ 32X1 X 5-7 X 3; rest 2:00
C.row 800 X 3; rest row time

Thursday, December 11, 2014

12.11.14

Fitness
A.swan @ 1111 X 5-6 X 3; rest 45 seconds
B1.run 100 meters @ 90% (not a sprint) X 2; rest ~ 2-3 minutes
B2.row 125/100 meters X 2; rest 2-3 minutes
C.accumulate 90 seconds in ring FLR

Performance
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E1.strict pull-up @ X211 X AMRAP-1 X 3; rest 30 seconds
E2.OA push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds
F.run 1,000 meters X 2; rest run time

Wednesday, December 10, 2014

12.10.14

Fitness
A1.side step into IND X 10 (alternating) X 3; rest 0
A2.wall bridge rotations X 10 alternating X 3; rest 60 seconds
B.back squat @ 32X1 X 6-8 X 3; rest 30 seconds
B2.one arm OH press @ X120 X 6-8 X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 110% of snatch X 4; rest 2:00
B1.run 100 meters @ 90% (not a sprint) X 3; rest 3:00
B2.AMRAP burpees in 20 seconds X 2; rest 3:00
*3 sets of runs, 2 sets of burpees.

Tuesday, December 09, 2014

12.09.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for time
run 400 meters
+
4 rounds
10 burpees
10 pull-ups
10 jumping lunges

Performance
A1.push-jerk from rack X 2 X 4 @ 55%-65%; rest 30 seconds
A2.tuck jump X 2 X 4; rest 60 seconds
B.for time
row 1,000/900 meters
accumulate 90 seconds in OH barbell hold @ 95/65
20 strict pull-ups

Monday, December 08, 2014

12.08.14

Fitness
A.100 meter lateral shuffle (50 meters each side) X 3; rest 60 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1.12-15 russian swings X 3; rest 30 seconds
C2.split squat @ 30X0 X 8-10 ea X 3; rest 30 seconds
C3.ring rows @ X030 X 8-10 X 3; rest 90 seconds
D.seated dumbbell external rotation X 8-10 each side X 2; rest as needed

Performance
A.clean pull + clean high pull @ 105% of clean X 4; rest 2:00
B.hang clean @ 55% of clean X 2 EMOM X 5
C1.feet elevated planche X 10 seconds X 3; rest 30 seconds
C2.strict toes-to-bar X 6-8 X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Accumulation Cycle 1407 Objectives

Fitness

The student will-

  • Remedy structural imbalances shown through testing with an emphasis on developing pressing and squatting strength (shown in testing).
  • Gain balance from right to left in squatting.
  • Build a base of aerobic capacity and physiological adaptation through high volume/moderate intensity MAPs.
  • Gain increased competency in increasingly complex locomotion patterns
  • Develop increased competency in the art of running.
  • Increase "anti-fragility" with special attention to the scapula and rotator cuff.
  • Develop anaerobic power shown lacking through Fall testing.
Performance

The student will-
  • Remedy structural imbalances (squat, press, uni squat priorities show in testing)
  • Acquire more absolute anl(p).
  • Improve running technique/efficiency.
  • Improve scapula strength
  • Build an aerobic base with volume MAP (MM+cyclical)
  • Increase angle availability of upper body strength with more complex gymnastics with a focus on stability on pressing and the last 1/4 of pulling motions.
  • Increase movement ability w/ more complex locomotion patterns as well as connecting patterns.
  • Increase maximum power production w/jumping
  • Oly focus=speed/confidence under bar in clean and snatch.  Overhead stability/mobility in jerk.

Friday, December 05, 2014

12.05.14

Fitness
A.barefoot hop drill X 20 seconds each side X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 95/55
run 1,600meters
100 meter rack carry @ 95/55
C.low gait PVC pass through X 10 X 3; rest as needed

OR

Reindeer Run

Performance
A1.run hop drill X 20 seconds (barefoot) X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 115/75
run 1,600meters
100 meter rack carry @ 115/75
C.low gait PVC pass through X 10 X 3; rest 60 seconds

OR

Reindeer Run

Thursday, December 04, 2014

12.04.14

Fitness
A.continuous alternating cossacks for 45 seconds X 3; rest 45 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1. TNG deadlift @ X110 X 8-10 X 3; rest 30 seconds
C2.single leg step-up @ 24/20 w/KB-suitcase X 8 each side X 3; rest 30 seconds
C3.weighted pull-ups X 6-8 X 3; rest 30 seconds
C4.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

Performance
10:00 @ 80%
row 500 meters
15 no jump burpees
20 alternating lunges
1 turkish get-up each side (moderate)
rest 5:00
10:00 @ 80%
run 400 meters
10 strict pull-ups
10 russian swings @ 55/35
10 ring push-ups

*student chooses order of MAP piece completion

Wednesday, December 03, 2014

12.03.14

Fitness
A1.barefoot hop drill X 20 seconds X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B. 2 sets @ 80%
row 500/400 meters
5 wall walks
10 strict pull-ups
run 400 meters
20 push-ups
20 box step-ups @ 24/20
50 running man jump rope reps
100 meter waiter’s carry @ 35/15 (change sides @ turnaround)
rest 5:00 b/t sets

Performance
A1. duck walk 1 length X 3; rest 30 seconds
A2. bridge push-ups X 10 X 3; rest 60 seconds
B.front squat @ 31X1 X 6-8 X 3; rest 2:00
C.PVC low gait pass throughs X 10 X 3; rest 60 seconds

Tuesday, December 02, 2014

12.02.14

Fitness
A.row or AD 10 seconds ALL OUT X 6; rest 90 seconds-use 5 second roll in
B1.trap 3 raise X 5-7 each side X 3; rest 30 seconds
B2.hollow plank X 30 seconds X 3; rest 45 seconds

Performance
A1.run hop drill X 20 seconds (barefoot)X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
C1. weighted pull-ups (pronated) X 6-8 X 3; rest 60 seconds
C2.ring dips w/turnout @ 31X1 X 6-10 X 3; rest 2:00
D.run 800 meters X 2; rest run time
E.cuban rotations @ 4020 X 6 X 3; rest 60 seconds

Monday, December 01, 2014

12.01.14

Fitness
A1.1 length duck walk X 2;rest 30 seconds
A2.1 length forward ape X 2; rest 30 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 60 seconds
B2.ring push-ups @ 32X1 X 6-8 X 3; rest 90 seconds (supinate @ top)
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 105% of snatch X 4; rest 2:00
B.hang snatch @ 55% of snatch X 2 EMOM X 5
C.Row/AD 20 seconds all out X 4; rest 3:00
*use 5 second rolling start