05.31.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 110915
C.Z1 of choice for 5-10:00

Performance

A.standing broad jump--best of 3 attempts (inches)

B.work up to a 1 rep power snatch.

C.3 sets @ Z2

Run/row 400 meters

3-10 strict pull-ups

30 second arched plank

100 meter suitcase carry (switch ½ way)

*compare to 111615

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.27.16

Fitness
2-3 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats

Performance
4 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats
*50 minute cap

05.26.16

Fitness
A1.deadlift @ 1121 X 8-10 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.@ Z2 for 15:00
Row or run 2:00
Arched plank 20 seconds
50 meter farmer’s carry
10 V-ups
5 sprawl to lay outs

Performance
A.15:00 block
-clean and jerk @ 60% X 3-drop all
-L-sit X 10-15 seconds
-wall rack stretch X 15 pulses + 15 seconds PNF
B.15:00 block
-6 alternating lunges (weighted)
-3-5 swans
-dorsi stretch X 20 seconds each

*All Friday, May 27 training sessions will be held at Highland Rd Park (weather permitting).

05.25.16

Fitness
A1.back squat @ 31X1 X 8-6-4; rest 30 seconds
A2.ring rows @ X020 X 5-12 X 3; rest 90 seconds
B.10 sets EMOM
odd=run 30 seconds @ 85-90%
even=row or AD 30 seconds @ 85-90%

Performance
A.12 minute block
-snatch @ 75% X 1.1 w/15 seconds b/t cluster reps
-bad stretch PNF X 15 seconds
B. 2 sets @ Z2
Run 800 meters
Hollow plank 40 seconds
Row 800 meters
Arched plank 40 seconds

05.24.16

Cycle Re-tests

Fitness
A.for time
AD 2 miles
Row 2k
B1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
B2.hollow rock X 10 X 3; rest 60 seconds

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks

05.23.16

Cycle Re-tests

Fitness

A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands.  Note weight each side.

B.AMRAP of knees-to-elbows  in one set.  Multiple attempts ok.  No kipping!

*No knees-to-elbows=max active tuck hang in seconds

C.max hollow plank in seconds

D.max arched plank in seconds

E.max protracted ring FLR hold in seconds

F.run 3:00 @ 85% X 3; rest walk 3:00

Coach note:

*use partner to help with ‘c,’ ‘d,’ and ‘e’ (to time and check for hollow position on ‘c’).

**neutral grip on the ring FLR

Performance

A.work up to a max 3 rep back squat @ 32X1

B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable

C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.

D.run 30 seconds @ 90% X 8; rest 30 seconds

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.20.16

Fitness
A.4 sets @ 85%
Row 500 meters
15 NJ burpees
100 meter farmer’s carry
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance
A.4 rounds for time
Run 400 meters
10 thrusters @ 95/65
10/5 L-pull-ups

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.19.16

Fitness
A1.12-14 alt lunges w/DB/KB in front rack X 4; rest 30 seconds
A2.10-12 knees-to-elbows X 4; pec PNF X 15 seconds each
B1.AD 30 seconds @ 85% X 5; rest 30 seconds
B2.run 30 seconds @ 85% X 5; rest 30 seconds

Performance
A.15:00 block
-3 position snatch (high, mid,floor) @ 60%  (1 rep of each)
-planche leans on P.lettes (feet on floor) X 20 seconds
-pec PNF on floor X 15 seconds
B.15:00 block
-back squat @ 32X1 X 2
-1-3 legless rope climbs
-pigeon PNF X 15 seconds

05.18.16

Fitness
A.4 rounds for time
Row 400 M/run 400 M
10 russian swings @ 55/35
AMRAP strict pull-ups
*Student alternates running and rowing.  It does not matter which is first.
**Subtract 10 seconds for each completed pull-up.  Score is total time after subtraction.
B.40 hollow rocks

Performance
A.12:00 block
-3 position clean (high, mid, floor) @ 60%  (1 rep of each position)
-wall rack stretch X 20-30 seconds each
B.2 sets @ Z2
Run 800
Row 800
hollow to arched roll w/5 seconds ea X 3

05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets

05.16.16

Fitness
A1.snatch grip  deadlift @ 1121 X 6-8 X 3; rest 30 seconds
A2.dip bar tuck sit  X 15-20 seconds X 3; bad PNF
B.for time
60/40 P.lette push-ups (feet on floor)
20/10 strict pull-ups
30 ring rows
*Student may partition as desired.

Performance
A.15:00 block
-snatch @ 80% X 1.1 (15 seconds b/t cluster reps)
-feet elevated ring push-ups w/RTO @ 20X0 X 3-8
-rib pull or bretzel X 15 seconds ea
B.15:00 block
-pistol to shrimp squat X 2 ea (no alternating sides)
-4-10 strict TTB
-dorsi stretch (unloaded) X 20 seconds
C.arched plank X 25 seconds X 4; rest as needed

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.13.16

Fitness
A1.back squat @ 31X1 X 3.3.3 X 3; rest 20 seconds
A2.split squats (add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.for 25:00 @ Z2
Run 400 meters
100 meter sandbag carry @ 60/45
Bear crawl 1 lap
Row 600 meters
10 sprawl to layouts
10 side sit switches

Performance
A.2 sets for 15:00 each @ 80%
-10 NJ burpees
-7/4 strict pull-ups
-run 200 meters
-15 thrusters @ 45/35
-row 200 meters
-100 meter sandbag carry @ 60/45
-10 V-ups
Rest 5:00 b/t sets

05.12.16

Fitness
A1.romanian deadlift @ 1121 X 5-7 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.AMRAP in 10:00
3/1 strict pull-ups
9/6 ring push-ups
12 hollow rocks

Performance
A.15:00 block
-clean and jerk @ 75% X 1
-ring dips w/RTO X 4-6
-pec PNF X 15 seconds
B.15:00 block
-loaded shrimp squat X 3 ea
-L-hang to TTB X 3-5
-dorsi stretch X 20 seconds ea
C.floor superman X 15 seconds X 3; rest as needed

05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

05.10.16

Fitness
A1.10-12 alternating loaded cossack squats X 3 (1 KB or DB); single leg seiza (lift knee) X 15-20 seconds ea
A2.L-Hang X 10-20 seconds X 3; prone shoulder swimmers X 5-7
B1.AD @ 85-90% for 2:00 X 2; rest 2:00
B2.row @ 85-90% for 2:00 X 2; rest 2:00
C.arched plank X 30 seconds X 3; rest 30 seconds

Performance
A.15:00 block
-snatch @ 75% X 1.1 (15 seconds b/t cluster reps)
-5 slow ring blenders ea direction
-floor pike X 30 seconds
B.15:00 block
-back squat @ 32X1 X 3-4
-1-2 rope climbs (use legs only if necessary)
-pigeon PNF X 15 seconds
C.run and/or row 30 seconds X 8; rest 30 seconds

05.09.16

Fitness
A.AMRAP in 17:00
Run 400 meters
20 thrusters @ 65/45
15 ring rows
10 sandbag GTS @ 60/45
B.Z1 for 5:00
C1.hollow plank X 30 seconds X 2; rest 30 seconds
C2.side plank X 30 seconds ea side X 2; rest 30 seconds

Performance
A.12:00 block
-high hang clean @ 65% X 2 (drop all)
-bretzel X 15 seconds ea (use abmat)
B.@ Z2 for 22:00
Run 400 meters
10 hindu push-ups
10 Forward ape steps
10 slow alt. Cossack squats
Active hang 30 seconds
10 hollow rocks
Row 400 meters

05.06.16

Fitness
A1.loaded reverse lunges (alt) X 10 X 3; rest 30 seconds
A2.6-8 knees-to-elbows X 3; pigeon PNF X 15 seconds ea
B.6 sets w/a running clock every 2:00-
odd=run or row 200 meters
even=10 hollow rocks

Performance
A.15:00 block
-high hang snatch @ 55% X 3
-ring/P.lette L-sit X 10 seconds
-90/90 transition X 1 each
B.15:00 block
-back squat @ 30X0 X 8-10
-~⅓ of reps of strict pull-ups w/added weight if possible
-pec PNF X 15 seconds ea
C.run 200 meters @ 85%-90% X 4; rest ~ 2:00

05.05.16

Fitness
A.21-15-9 for time
-row (cals)
-burpees
-russian swing @ 55/35
B.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance

A.12:00 block

-clean and jerk @ 70% X 2

-bad PNF X 15 seconds

B.@ Z2 for 15:00

Row 300 meters

20 box step-ups @ 24/20

Side plank X 20 seconds ea

05.04.16

Fitness
A1.front  squat @ 32X1 X 5-6 X 2; rest 10 seconds
A2.weighted box step-ups @ 20in all  X 8 ea X 2; pec PNF X 15 seconds ea
B. @ Z2 for 15:00
Row 200 meters
Side plank X 20 seconds ea
Run 200 meters
Jump rope 30 seconds

Performance
A.2 sets @ 85%
Run 800 meters
10/5 strict pull-ups
10 sandbag lunges @ 60/45
10 hindu push-ups
25 double unders
15 V-ups
100 meter farmer’s carry
Rest 4:00 b/t sets
*sandbag on shoulders or back

05.03.16

Fitness
A1.deadlift @ TNG (light and fast-pause @ bottom to re-set back if necessary) X 10 X 3; rest 30 seconds
A2.Scap push-ups on P.lettes X 5-7 X 3; bad PNF X 15 seconds ea
B.3 rounds for time
10 OHPs @ 65/45
10 ring rows
10 P.lette push-ups
3/1 pull-ups
*barbell from floor on OHP

Performance
A.15:00 block
-snatch + OHSQ @ 70% X 1
-feet elevated ring push-ups @ 20X0 X 3-8
-bretzel X 15 seconds ea
B.15:00 block
-pistol X 2-5 ea (do not alternate)
-hanging leg circles X 4-6 (alternating)
-shoulder internal rotation bridge X 15 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

05.02.16

Fitness
A.2 sets @ 85%
Row 600/AD .5 miles
200 meter sandbag carry @ 60/45
100 meter farmer’s carry (moderate)
20 box step-ups @ 24/20
15 V-ups
Rest 4:00
B.arched plank X 20 seconds X 2; rest as needed

Performance
A.for time
5 rope climbs
20/12 ring dips
30 cal row
40 wall ball shots
30 burpees
20/12 pull-ups
Run 400 meters
B1.ring side plank X 10 seconds ea X 2; rest as needed
B2.arched plank X 20 seconds X 2; rest as needed