11.30.15

Fitness
2 sets @ 85%
row 200 meters
20 push-ups
20 russian swings @ 55/35
10 strict pull-ups
run 200 meters
100 meter waiter’s carry (switch ½ way)
20 box step-ups @ 24/20
15 hollow rocks
run 200 meters
rest 5:00 b/t sets

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

Thanksgiving Schedule

TPG will be closed Thursday, November 26 through Sunday, November 29.  The last session of the day on Wednesday, November 25 begins at 6pm (the 7pm is canceled).

Happy Thanksgiving!

11.25.15

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

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.cuban rotations @ 4020 X 5 X 2; rest as needed

11.24.15

Fitness
A1. strict TTB X 6-10 X 4; rest 30 seconds
A2.4 Turkish Get-ups (alternating) X 4; rest 30 seconds
A3.10-15 hollow rocks X 4; rest 90 seconds
B.side plank X 30 seconds ea X 2; rest as needed

Performance
DOTS make-up day or…

A.EMOM for 5 sets
2 high hang power cleans @ ~ 60%
B1.P.lette L-sit X 10 seconds X 4; rest 30 seconds
B2.hanging leg circles X 4-6 (alt) X 4; rest 30 seconds
B3.6-10 low gait PVC pass throughs X 4; rest 90 seconds
C.Z1 as time allows (cyclic)

11.23.15

Fitness
A1.back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2.strict pull-ups X 8-10 X 3; rest 90 seconds--add weight if over 10 reps
B.run 200 meters @ 85% X 4; rest 60 seconds
C.D-bell ext rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B1.weighted bar dips @ 30X0 X 5-6 X 3; rest 30 seconds
B2.pronated ring rows @ X030 X 5-6 X 3; rest 90 seconds
*compare to 05.26.15
**rest 5-10 minutes actively between ‘A’ and ‘B1’

Thanksgiving Schedule

TPG will be closed Thursday, November 26 through Sunday, November 29.  The last session of the day on Wednesday, November 25 begins at 6pm (the 7pm is canceled).

Happy Thanksgiving!

11.20.15

Fitness
for time
30 cals on AB
30 burpees
30 cals on rower
30 walking lunge steps
30 knees-to-elbows
200 meter sandbag carry @ 65/45
B.DB external rotations @ 3020 X 5ea X 2; rest as needed

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
B.10 russian swings (mod/heavy) X 5; rest as needed
C.1 T-get-up ea side (alt) X 5; rest as needed
D.25/20 strict TTB; rest as needed
C.DB external rotation @ 3020 X 5 ea X 2; rest as needed

11.19.15

Fitness
A1.deadlift @ X020 X 10 X 3; rest 30 seconds-reset ea rep
A2.OA KB/DB OH press @ X020 X 6-8 ea X 3; rest 0
A3.foot on rig X 20 seconds ea X 3; rest 60 seconds
B.run 100 meters X 5; rest 30 seconds--keep times within 1 second (no a sprint)

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C.work to a 1RM close grip bench press @ 20X0
D. 2 sets @ Z1
AD 60 seconds
run 2:00
row 2:00
15 hollow rocks

11.18.15

Fitness
A.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set.
B.3 sets @ 85%
row 250 meters
15 wall ball shots @ 20/14
10/5 pull-ups
100 meter sandbag carry @ 60/45
rest 90 seconds b/t sets

Performance
A.for 20:00 w/20-30 seconds b/t movements
-20 double unders
-5 TTB
-run 200 meters
-5 STOH @ 95/55
-row or AD 30 seconds
B.cuban rotations @ 4020 X 5 X 2; rest as needed

11.17.15

Fitness
A1.split squat @ 30X0 X 6-8 ea X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 10 X 3; rest o seconds
A3.lunge with rotations X 5 ea X 3; rest 75 seconds
B.accumulate 75 seconds in hollow plank; rest as needed

Performance
A.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
B.Z1 of choice for 5:00-8:00
*compare to 05.18.15

11.16.15

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 points

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.@ Z1 for 12:00-15:00
run 90 seconds
row 90 seconds

11.13.15

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 051515
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.run 200 meters @ 85% X 4; rest 60 seconds

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 05.15.15
B.AMRAP bar dips in one set
C.row 60 seconds X 5; rest 30 seconds--keep within 10 meters

11.12.15

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 051415
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
C.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*compare to 051414

11.11.15

Fitness
A.for 20 minutes @ 70%
run or row 400 meters
100 meter suitcase carry @ 55/35
10 hindu push-ups
25 jump rope reps
B.DB external rotation @ 3020 X 5ea X 2; rest as needed

Performance
3 sets @ 85%
row 400 meters
20 box step-ups @ 24/20
AD 60 seconds
100 meter sandbag carry @ 60/45
run 200 meters
rest 3:00 b/t sets

11.10.15

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 051215

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 rep overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
E.floor German hang X 20 seconds X 2; rest as needed
*compare to 051214

11.09.15

Fitness
A.standing broad jump--best of 3 attempts (inches)
B. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
C. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 051115
C.Z1 of choice for 5-10:00

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/ run/AD @ Z1 for 10:00
*compare to 051114

DOTS!!!

It is once again time for our semiannual testing cycle!  I learned the term 'semiannual' from furniture commercials.  It has served me well ever since.

We call these tests DOTS (Diagnostic Opportunities to Shine) for those who have a bit of test anxiety.  DOTS sound much more cute.

Here are the links to the Google spreadsheets that have been created for you to record your results:

Fitness
https://docs.google.com/spreadsheets/d/17O-2UdzWmvfN_qkP7B_zeq3vCbYq07s6U497qcCqjhQ/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1Pjz90CxWBzFbyJSoWXnsOfa7TweGfgSZvH2EXMYaeN8/edit?usp=sharing

The purpose of regular assessment is twofold.  First, it allows the student to observe and document his/her progress.  Second, assessment helps guide us in developing programs that address the specific needs of our training groups. Without regular assessment, training simply becomes a random hodgepodge of variety for variety's sake.

Through the course of the next 2-3 weeks, we will provide what we consider to be a thorough test of fitness.  Maximum force production, rate of force production, lactic repeatability, aerobic power and aerobic endurance are but a few of the attributes we will evaluate.  While there will be some changes, many of the tests will be the same as the cycle held in May.

As always, it is our aim to design assessments that are both appropriate and revealing.  The ability to accurately assess and prescribe appropriate, focused training is the reason we do not subscribe to a "one size fits all" programming model.

Thank you in advance for participating and enabling us to enhance the education and training we offer!

11.06.15

Fitness
A.work up to a heavy 1 rep deadlift.  Compare to 0928.
B.OH press @ X020 X 3 X 4; rest 90 seconds
C.run 20 seconds fast X 10; walk 60 seconds

Performance
A1.front squat @ 20X0 X 5 X 2; rest 30 seconds
A2.barbell bent over row @ X020 X 5-6 X 3; rest as needed
B.for time
Row 1,000 meters
50 wall ball shots
30 DLs @ 135/95
50 box step-ups @ 24/20
50 double unders
C.cuban rotations @ 4020 X 5 X 2; rest as needed

11.05.15

Fitness
A.for time
row 1,000/900 meters
35 wall ball shots @ 20/14
25 bar dips
15 strict pull-ups
row 250/200 meters
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.snatch X 2 X 4; rest as needed
B.high hang clean and jerk @ 65% or less X 1 X 5; rest as needed
C.front squat @ 20X0 X 1 X 6; rest as needed
D.run 400 meters X 3; rest run time

11.04.15

Fitness
A.5 sets @ 85%
run 200 meters
15 russian swings @ 55/35
12 burpees
rest 2:00 b/t sets
B1.floor German hang X 15 seconds X 2; rest as needed
B2.DB external rotations @ 3020 X 6ea X 2; rest as needed

Performance
A.5 sets @ 60 seconds on/60 seconds off
-row (meters)
-burpees
-5/3 TTB + 10 lunges
-run (meters)
-5 power snatches @ 75/45 + 10 push-ups
B.DB external rotation @ 3020 X 5 ea X 2; rest as needed

11.03.15

Fitness
A.In 10:00, work to a heavy 5 rep front squat.
B1.weighted pull-up X 3 X 5; rest 30 seconds
B2.12-15 hollow rocks X 5; rest 90 seconds
C.Z1 of choice for 5-10:00

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.”Fran”
21-15-9 reps for time of
Thrusters @ 95/65#
Pull-ups
C.Z1 of choice for 5-10:00

11.02.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

*compare tester time to 09.29.15

Performance
A.clean X 2 X 4; rest as needed
B.hang snatch @ 65% or less X 1 X 5; rest as needed
C.run 20 seconds fast X 10; walk 60 seconds