New Year's Schedule

TPG will be closed Thursday, December 31 through Sunday, January 3.

Happy New Year!

12.30.15

Fitness
A.practice forward and backward shoulder rolls for 5 minutes
B. 3, 50 meter accelerations (form focus)
C1.romanian deadlift @ X021 X 3-4 X 3; rest 30 seconds
C2.bar dips X 6-8 X 3 (add weight if over 5); rest 30 seconds
C3.pronated ring rows @ X020 X 5-7 X 3; rest 90 seconds

Performance
A.back squat @ 32X1 X 5-6 X 3; rest 90 seconds-2:00
B1. front lever variation X 6-8 seconds X 4; rest 30 seconds
B2.L/V-sit on P.lettes X 10-12 seconds X 4; rest 90 seconds
C. Z2 as time allows (cyclic) ~ 10:00

New Year's Eve

I will be at the LSU lakes (Stanford pull-up area) on Thursday, December 31 around 10 am to complete my end-of-the-year "special training."  It will include hundreds of repetitions of calisthenics and 8-10 miles of running.  Please join me if you wish!

                                                         

12.29.15

Fitness
AMRAP in 20 minutes
100 meter farmer’s carry @ 55/35 (KB or DB)
5 wall walks
10 knees-to-elbows
15 wall ball shots @ 20/14
row 200 meters

Performance
10:00 @ 80%
row 400 meters (once-buy in)
+
w/time remaining-
10 NJ burpees
14 box step-ups @ 24/20
100 meter sandbag carry @ 60-45
rest 5:00
10:00 @ 85%
run 200 meters
5 GTOH (c&j) @ 95/65
20 double unders
10 hollow rocks

12.28.15

Fitness
A.5 minute block
-duck walk (rest as needed)
*rest in IND or bootstrap stretch
B1.CGBP @ 31X1 X 6-8 X 3; rest 30 seconds
B2.1-7 pull-ups X 3--add weight if over 4; rest 90 seconds
C.run 60 seconds X 4; rest 60 seconds-stay consistent

Performance
A.10 strict MUs in 10 minutes or fewer--go for doubles if possible
B.In 9:00, work to a moderate 3 rep snatch-drop all reps.
C.low hang clean @ ~ 65% X 2 X 5 EMOM
D.row 45 seconds X 5; rest 45 seconds--stay within 10 meters

Holiday Schedule

Christmas Week
TPG will be closed Thursday, December 24 through Sunday, December 27.

New Year's Week
TPG will be closed Thursday, December 31 through Sunday, January 3.

Merry Christmas and Happy New Year!

12.23.15

Fitness
for time
row 800 /700 meters
30 p.lette push-ups
30 DLs @ 115/75(drop all)
30 box step-ups @ 24/20
run 800 meters

Performance

AMRAP in 20 minutes

20 wall ball shots

10 TTB

5 wall walks

row 200 meters

run 200 meters

12.22.15

Fitness
A.perform 8-12 backward shoulder rolls
B.3 50 meter accelerations (form focus);rest as needed
C1.back squat @ 32X1 X 3-4 X 3; rest 30 seconds
C2.passive-to-active L-Hang X 6-8 X 3; rest 30 seconds
C3.ring superman X 10 seconds X 3; rest 90 seconds

Performance
A.deadlift @ X011 (re-set ea rep) X 3-2-2;  rest 2-3:00
B1.weighted shrimp squat X 5 ea side X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 90 seconds
*use  2 KBs or DBs in front rack position to load the shrimp squats.

12.21.15

Fitness
3 sets @ 85%
row 400 meters
15 push-ups
50 jump rope reps
5 pull-ups
10 sprawl kick throughs
10 reverse alt lunges
run 400 meters
rest 4:00 b/t sets

Performance
A.14 strict MUs in 12:00 or fewer
B.3-1 belly to wall HSPU ladder X 3-5 ladders; rest as needed (10 minute time cap)
C1.run 45 seconds @ 85% X 4; rest 15 seconds
C2.bar dips X 5-15 X 4; rest 15 seconds
C3.pull-ups X 5-15 X 4; rest 60 seconds
* goal on dips/pull-ups is no failure and same number each set

Holiday Schedule

Christmas Week
TPG will be closed Thursday, December 24 through Sunday, December 27.

New Year's Week
TPG will be closed Thursday, December 31 through Sunday, January 3.

Merry Christmas!

12.18.15

Fitness
A.21-15-9 reps for time
wall ball shots @ 20/14
NJ burpees
russian swings @ 55/35
B.Z1 for 5-10:00 as time allows

Performance
A.run 800 meters
35 sandbag GTS @ 60/45
row 800 meters
35 burpees
run 800 meters
B.Z1 for 5-10:00

12.17.15

Fitness
A.perform 8-12 forward shoulder rolls
B.bunny hop into ~ 50 meter stride X 4; rest as needed
C1.romanian DL @ X021 X 4-5 X 3; rest 30 seconds
C2.ring push-ups w/supinate @ top X 8-10 X 3; rest 90 seconds
D.OA KB/DB row @ X020 X 6-8 ea X 3; rest 90 seconds

Performance
A.12 strict MUs in 10:00 or fewer.
B.50 meter stride/form run X 4; rest as needed-video if possible
C.5 sets w/a 2:00 running clock--
3-5 belly-to-wall HSPUs
D.10 sets EMOM
odd=5-15 push-ups
even=strict pull-ups X 3-15
*goal is no failure and same number each set

12.16.15

Fitness
3 rounds for time
100 meter sandbag carry @ 60/45
row 400 meters
20 step-ups @ 24/20
run 400 meters
15 hollow rocks

Performance
A.front squat @ 32X1 X 6-8 X 3; rest 90 s-2:00
B1.front lever pulls X 5-7 X 3; rest 40 seconds
B2.supinated ring FLR X 10-20 seconds (f.lean if possible) X 3; rest 90 seconds
C.@ Z2 for 10-15:00 as time allows
AD or run 60 seconds
row 300 meters
50 single jump rope reps
100 meter sandbag carry
10 hollow rocks

12.15.15

Fitness
A.5 minute block-rest as needed
-cossack exploration/hold 20 seconds ea side (rest in seiza)
B1.OHP @ X020 X 6-8 X 3; rest 45 seconds
B2.1-7 ring pull-ups (sup @ top) X 3 (add weight if over 5); rest 90 seconds
C.row 90 seconds for meters X 4; rest 90 seconds-keep sets within 10 meters

Performance
A.12 strict MUs in 10:00 or fewer.
B.snatch + 1 OHSQ w/2 sec pause @ bottom @ ~60% X 5; rest as needed
C.EMOM for 5 sets
-high hang clean @ 60% X 2
C.run 60 seconds @ 85% X 6; rest 60 seconds

12.14.15

Fitness
A.perform 8-12 forward shoulder rolls
B.3-4 50 meter strides (run technique practice)
C1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
C2.strict TTB X 6-8 X 3; rest 30 seconds
C3.L-sit leg raises X 6-10 X 3 (use dip bar); rest 2:00

Performance
A.AMRAP Thrusters in 4:00 @ 50% front squat
rest 10:00
B.AMCAP calories on rower in 4:00
C.Z1 for 5-10:00 as time allows
*no racks allowed for thrusters.

12.11.15

Fitness
A.60 seconds of practice X 3; rest 60 seconds
-IND--seiza--side sit--side sit--seiza--IND
B1.CGBP @ 30X0 X 8-10 X 3; rest 45 seconds
B2.1-4 strict pull-ups (add weight if over 3) X 3; rest 60 seconds
C.run 400 meters X 3; rest 2:00

Performance
A.high hang snatch @ 55-60% X 2 X 4; drop all-rest as needed
B.clean + 2 jerks @ 55-60% X 1 X 5; rest as needed
C1.1-4 strict MUs X 4; rest 0
C2.bunny hop into 50 meter technique run X 4; rest 75 seconds
D.6 sets w/a 2:00 running clock
odd=row 200 meters
even=run 200 meters

12.10.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.Scap push-ups on rings X 6-8 X 3; rest 45 seconds
B3.L-Hang (pronated) X 15-20 seconds X 3; rest 75 seconds

Performance
for time
100 calorie row
80 double unders
60 box step-ups @ 24/20
40 burpees
20 pull-ups
run 400 meters

1507 Objectives

This cycle will last through the beginning of January.  It is an accumulation cycle for both groups.

Fitness

• Build aerobic endurance through cyclic and mixed modal pieces.  
• Develop structural strength through high volume and increased time under tension. 
• Use time block time management strategies while practicing run technique work, basic tumbling and ukemi (breakfalls).  The tumbling is used to increase kinesthetic awareness (ability to know where you are in space) while the breakfall practice facilitates the likelihood of better outcomes when you fall.

Performance

• Build aerobic endurance and deepen the aerobic base in cyclic and mixed modal pieces. We will sharpen in January/February.
• Increase upper body strength and resiliency with a focus on SASS (straight arm scapular strength) and BASS (bent arm scapular strength).  Pieces will focus on the development of the strict muscle-up,  front lever and planche. 
• Develop upper body gymnastics muscular endurance.
• Develop lower body positional strength and functional hypertrophy (incidentally, of course) to facilitate more lower body muscular "horsepower" in future cycles.  High volume/time under tension techniques will be used.
• Refine running technique. 

Both groups will explore some loaded progressive stretching techniques.

12.09.15

Fitness
A.10:00 @ 85%
2 wall walks
10 ring rows
30 jump rope reps
100 meter sandbag carry
rest 5:00
B.10:00 @ 85%
row 750 (buy in--only once)
+
10 reverse lunges
AMRAP-1 strict pull-ups OR 5 ring pulls
10 NJ burpees

Performance
A.deadlift @ X021 (re-set ea rep) X 3 X  3; rest 2-3:00
B1.split squat @ 20X0 X 6-8 ea X 3; rest 45 seconds
B2.hollow plank X 20-30 seconds X 3; rest 90 seconds

12.08.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.romanian DL @ X021 X 5-7 X 3; rest 45 seconds
B2.bar dips X 5-7 X 3 (add weight if over 7); rest 45 seconds
B3. pull-ups X 1.1.1.1 X 3; rest 90 seconds-add weight if possible

Performance
A.10 strict MUs in 9:00 or fewer
B1.belly-to-wall HSPU X 3-5 X 4; rest 0 seconds
B2.barefoot wall leg pull hop X 10 each X 4; rest 60 seconds
C1.run 45 seconds @ 85% X 4; rest 0
C2.P.lette push-ups X AMRAP-2 X 4; rest 30 seconds
C3.strict pull-ups X ½ max reps X 4; rest 60 seconds

12.07.15

Fitness
for time
row 250 meters
20 russian swings @ 55/35
run 200 meters
20 p.lette push-ups
row 250 meters
100 jump rope reps
run 200 meters
20 wall ball shots @ 20/14
row 250 meters

Performance
A.back squat @ 32X1 X 6-8 X 3; rest 90 seconds
B1.F.lever variation X 6-8 seconds X 3; rest 30 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 0 seconds
B3.plow X 15 seconds X 3; rest 75 seconds
C.@ Z2 for 10-15:00 as time allows
row 400 meters
100 meter suitcase carry @ 55/35
AD or run 60 seconds

12.04.15

Fitness
6:00 block
A1.1-3 F. rolls
A2.barefoot wall leg pull hop X 10 each
B1.romanian DL @ X021 X 6-8 X 3; rest 45 seconds
B2.P.lette push-ups w/Feet on 20in box X AMRAP-2 X 3; rest 60 seconds
C.pull-ups X 1.1.1 X 3; rest 90 seconds-add weight if possible

Performance
2 sets @ 85%
Row 400 meters
20 push-ups
10/5 strict pull-ups
40 squats
20 push-ups
10/5 strict pull-ups
10 sandbag get-ups @ 60/45
Run 400 meters
Rest 5:00 b/t sets

12.03.15

Fitness
AMRAP in 20:00
run 200 meters
15 thrusters @ 45/35
10 GTS w/sandbags @ 60/45
row 200 meters

Performance
A.barefoot wall run X 20 seconds X 3; rest as needed
B.run 30 seconds X 6; walk 30 seconds
C.In 10:00, accumulate up to 9 strict MUs
D.5 sets EMOM
Snatch @ 55%
E.5 sets EMOM
Hang C&J @ 55%

12.02.15

Fitness
A.w/a running 2:00 clock for 8 sets--
odd=DB KB/DB press @ X220 X 6-8
even=1-5 strict pull-ups (add weight if over 5)
B.row 3:00 for meters X 3; rest 2:00-stay within 15 meters

Performance
A.deadlift @ X021 (re-set ea rep) X 5 X  3; rest 2-3:00
B1.split squat @ 20X0 X 8-10 ea X 3; rest 45 seconds
B2.ring side plank X 15 seconds each X 3; rest 90 seconds

12.01.15

Fitness
6:00 Block
A1.1-3 forward rolls
A2.barefoot wall hop to run in place 20 seconds
B1.front squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 45 seconds
B3.strict TTB X 5-6 X 3; rest 90 seconds

Performance
A1.1-3 strict MUs X 3; rest 75 seconds
A2.belly-to-wall HSPU X 3-6 X 3; rest 75 seconds
B.EMOM for 6 sets
Odd=10-20 push-ups
Even=3-10 strict pull-ups
C.barefoot wall run X 20 seconds X 3; rest as needed
D.run 30 seconds @ 85% X 6; walk 30 seconds