05.15.14

Fitness
@ 85% for 8:00
10 box step-ups @ 24/20
10 no push-up burpees
run 200 meters
rest 4:00
@ 85% for 8:00
5 pull-ups
10 wall ball shots @ 20/14
2 wall walks
50 single jump rope reps

Performance
8:00 @ 85%
50 double unders
10 one arm kb russian swings @ 55/35 (R)
10 alternating lunge steps
10 one arm kb swings @ 55/35 (L)
row 300/200
rest 4:00
2 sets for completion
run 400 meters
20 wall ball shots @ 20/114
10 burpee toes-to-bar
2 laps bear crawl
10 pull-ups
10 no push-up burpee box jumps @ 24/20
rest 4:00 b/t sets

05.14.14

Fitness
A. back squat @ 20X0 X 4-5 X 5; rest 2:00
B1. weighted pull-ups X 4-5 X 5; rest 30 seconds
B2. ring superman X 5-6 seconds X 5; rest 90 seconds

Performance
A. 1 clean + 2 jerks @ 67% X 1 X 10; rest as needed
B. deadlift @ X130 X 6-8 X 4; rest 2:00
C. one arm kb/db row @ 1020 X 6-8 X 4; rest 90 seconds

05.13.14

Fitness
A. turkish get-ups X 3 each (tough) X 3; rest 2:00
B. 3 rounds for time
run 400 meters
15 burpees
15 sit-ups w/ 25/15# plate

Performance
for time
row 2,000 meters
30 alternating pistols
30 pull-ups
30 ring dips
30 alternating KB snatches @ 55/35 (from floor each rep)

05.12.14

Fitness
A. clean pull @ X131 X 5-6 X 5; rest 2:00
B1. 10 alternating goblet lunges (5 each) X 5; rest 30 seconds
B2. one arm overhead press @ X020 X 5-6 each side X 5; rest 90 seconds
C. accumulate 75 seconds in hollow plank

Performance
A. snatch @ 67% X 1 X 10; rest as needed
B. back squat @ 20X0 X 6-8 X 5; rest 2:00
C. close grip bench press @ 20X0 X 6-8 X 5; rest 90 seconds

05.09.14

Fitness
for time
row 1,000 meters
20 wall ball shots @ 20/14
20 pull-ups
10 wall ball shots
10 pull-ups
run 200 meters

Performance
AMRAP in 6:00
10 power cleans @ 135/95
10 burpees over the bar
rest exactly 5:00
run 1 mile for time

Score:
Subtract 2 seconds for every rep completed from mile time for score.

05.08.14

Fitness
A. deadlift @ X131 X 5-6 X 4; rest 2:00
B. close-grip bench press @ 30X0 X 5-6 X 3; rest 90 seconds
C. for 10 sets EMOM
odd=4 shrimp (alternating)
even=15 seconds hollow plank

Performance
A. hang snatch + OHSQ @ 65% X 8; rest as needed
B. 1 and ¼ front squats @ 20X1 X 5-7 X 5; rest 2:00
C. one-arm db/kb press @ 1121 X 5-7 each arm X 4; rest 90 seconds

05.07.14

Fitness
A1. handstand hold on wall X 15-20 seconds X 4; rest 30 seconds
A2. strict toes-to-bar X 6-10 X 4; rest 30 seconds
A3. row 400 meters (odd sets), run 400 meters (even sets)X 4; rest 2:00

Performance
A1. 1-3 muscle-ups X 5; rest 30 seconds
A2. run 200 meters X 5; rest 2:00
B. 3-4 sets @ Z1
6-10 alternating pistols
row 90 seconds
run 90 seconds

05.06.14

Fitness
@ 80 %
row 600/500 meters
20 push-ups
20 walking lunge steps
10 pull-ups
50 single jump rope reps
100 meter suit case carry @ 55/35 (50m right/50m left)
rest 4:00
@ 80%
run 400 meters
15 jump squats
15 burpees (no jump)
15 ring rows
15 sit-ups w/ 25/15# plate
run 400 meters

Performance
8:00 @ 80%
10 box jumps @ 24/20 (step-down)
15 russian kbs @ 55/35
20 burpees (no jump)
run 200 meters
rest 4:00
8:00 @ 80%
row 60 seconds
1 length lizard
10 toes-to-bar
10 squats w/1 kb in front rack @ 55/35
30 double unders
10 squats w/1kb in front rack @ 55/35

05.05.14

Fitness
A. front squat @ 20X0 X 8-6-5-4; rest 30 seconds
A2. One arm row w/kb/db @ 1010 X 8-10 X 4; rest 90 seconds
B. accumulate 60 seconds in ring FLR

Performance
A. clean pull @ 105% of clean @ X132 X 2 X 8 EMOM
B1. 1 split jerk + 1 push jerk @ 65% (from floor) X 5; rest 30 seconds
B2. weighted pull-ups X 5-6 X 5; rest 2:00

05.02.14

Fitness
2 sets @ 80%
row 500 meters OR run 400 meters
10 wall ball shots @ 20/14
16 box step-ups @ 24/20
22 butterfly HTF sit-ups
16 hindu push-ups
10 ring rows or pull-ups
1 lap crab crawl
60 seconds of double unders
10 strict toes-to-bar
rest ½ work time b/t sets
* row 1 set and run the other

Performance
AMRAP in 10:00 @ 80%
Row 600/500
5 burpee pull-ups
60 running man jump rope reps
1 lap bear crawl
10 toes-to-bar
20 walking lunge steps
20 HTF sit-ups(butterfly)
Rest 5:00
For completion @ 80%
Run 1,000 meters
100 meter farmer's carry @ 55/35
15 ring rows
20 box step-ups @ 24/20
14 alternating sideways apes
Row 300/200

05.01.14

Fitness
A. back squat @ 20X0 X 5-6 X 4; rest 2:00
B1. weighted pull-ups X 5-6 X 4; rest 30 seconds
B2. hollow rocks X 10 X 4; rest 90 seconds

Performance
A. clean @ 65% X 1 X 8; rest as needed
B. deadlift @ X130 X 6-8 X 3; rest 2:00
C. archer ring rows X 6-8 (alternating) X 4; rest 90 seconds

04.30.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

04.29.14

Fitness
A. snatch grip deadlift @ X131 X 5-6 X 4; rest 2:00
B1. push-press X 5-6 X 4; rest 30 seconds
B2. goblet walking lunges X 8 (4 each-alternating) X 4; rest 90 seconds

Performance
A. snatch @ 65% X 1 X 8; rest as needed
B. back squat @ 20X0 X 6-8 X 4; rest 2:00
C. close grip bench press @ 20X0 X 6-8 X 4; rest 90 seconds

04.28.14

Fitness
for time
row 800 meters
50 ring push-ups
30 strict pull-ups
run 800 meters

Performance
A. 5 sets (rest as needed to ensure completion)
1-2 legless rope climbs
6-8 ring dips @ 30X0
1 tough lever progression
B. 4 sets @ Z1
run 60 seconds
row 60 seconds
bear crawl 1 lap
crab crawl 1 lap
10 HTF sit-ups (butterfly)

04.25.14

Fitness
A. deadlift @ X131 X 6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8 X 3; rest 30 seconds
B2. shrimp variation X 6 reps each side X 3; rest 90 seconds

Performance

A. snatch @ 62% X 2 X 7; rest as needed-max speed and technique

B1. front squat @ 10X0 X 6 X 3-stay moderate; rest 30 seconds

B2. one arm overhead press (kb/db) @ 10X0 X 6-8 X 3; rest 90 seconds

C. L-sit--4 hard efforts; rest as needed

04.24.14

Fitness
A1. 5 strict pull-ups X 4; rest 30s
A2. 5 strict dips X 4; rest 30 seconds
A3. run 200 meters (odd sets) row 200 meters (even sets) X 4; rest 2:00

Performance
A. 1-4 muscle-ups (minimal kip) X 3; rest 90 seconds
B1. run 200 meters X 3; rest 30 seconds
B2. row 200 meters X 3; rest 90 seconds
C. accumulate 35 seconds in ring superman

04.23.14

Fitness
AMRAP in 15:00 @ 80%
row 400 meters
10 alternating sideways apes
10 ring rows
5 turkish get-ups each side (light-moderate)
15 butterfly HTF sit-ups
10 no push-up burpees
run 400 meters

Performance
2 sets @ 80%
100 meter farmer’s carry @ 55/35
10 no push-up burpees
10 ring rows
50 double unders
run 600 meters
15 box jumps w/step down @ 24/20 in
row 400/300 meters
rest 4:00 b/t sets

04.22.14

Fitness
A. front squat @ 30X1 X 6 X 3; rest 2:00
B1. one arm row @ 1010 w/db or Kb X 6-8 (each side)X 3; rest 30 s
B2. hollow plank X 35 seconds X 3; rest 90 seconds

Performance
A. hang clean and jerk @ 62% X 2 X 7; rest as needed
B1. romanian dl @ 1010 X 6 X 3-moderate; rest 30s
B2. one arm db/kb row @ 1010 X 6-8 X 3; rest 90 seconds
C. run/row/crawl 10-15 mins @ Z1

04.21.14

Fitness
A.3 rounds for time
run 400 meters
10 pull-ups
10 russian swings @ 55/35
20 push-ups
50 single jump rope reps
B. accumulate 45 seconds in each position of 3D plank (front, side, side)

Performance
For time
row 800
run 800
rest exactly 5 minutes
AMRAP in 4:00
GTOH (snatch) @ 135/95

subtract 5 seconds from total aerobic time for each completed GTOG for final score

04.17.14

Fitness
for time
row 30 calories
30 wall ball shots @ 20/14
30 knees-to-elbows
30 burpees
30 alternating lunge steps
row 30 calories

Performance
AMRAP in 17 minutes
run 400 meters
12 thrusters @ 135/95
12 L-pull-ups

04.16.14

Fitness
A1. back squat @ 30X1 X 6-8 X 4; rest 30 s
A2. weighted pull-ups X 6-8 X 4; rest 90 seconds
(extra weight if over 8 strict pull-ups)
B1. ring push-ups X 6-8 X 4; rest 0 seconds
B2. hollow plank X 30 seconds X 4; rest 60 seconds

Performance
A. hang snatch + OHSQ w/2 sec pause @ bottom @ 62% X 10 EMOM
B. back squat @ 30X0 X 8-10 X 3; rest 2:00
C. push press @ X111 X 8-10 X 3; rest 2:00
D. accumulate 75 seconds in hollow plank

04.15.14

Fitness
A1. handstand holds (belly to wall) X 20 seconds X 4; rest 30 seconds
A2. 8-10 strict toes-to-bar X 4; rest 90 seconds
B. row 1,000 meters; rest 4:00
C. run 1,000 meters

Performance
A1. weighted pull-ups X 6-8 X 4; rest 30 seconds
A2. ring dips @ 31X1 X AMRAP -1 X 4; rest 2:00
B. run/row/crawl for 15-18 minutes @ Z1

04.14.14

Fitness
AMRAP in 15 minutes @ 80%
run 400 meters
10 goblet squats @ 55/35
10 hindu push-ups
10 ring rows
30 seconds in front plank (forearms)
1 length crab crawl
rest 7:00
for 10 minutes @ Z1
row 250 meters
bear crawl 1 lap
run 200 meters

Performance
AMRAP in 15:00 @ 80%
row 500/400 meters
7 wall walks
40 double unders
10 toes-to-bar
20 wall ball shots
20 butterfly HTF sit-ups
rest 7:00
AMRAP in 15:00 @ 80%
run 400 meters
5 kb snatches @ 55/35 right
10 ring rows
5 kb snatches @ 55/35 left
10 hindu push-ups
10 box step-ups @ 24/20

04.11.14

Fitness
A1. 5-8 strict pull-ups X 4; rest 30 seconds
A2. 5-8 dips X 4; rest 90 seconds
B. @ 85% of MPE row 600 meters X 2; rest 2:30
C.@ 85% of MPE run 400 meters X 2; rest 2:00

Performance
A1. archer ring rows @ 1020 X 8-10 X 4; rest 60 seconds
A2. strict handstand push-ups X AMRAP-2 X 4; rest 90 seconds
B. run 800 meters X 3; rest 3:00

04.10.14

Fitness
AMRAP in 12:00 X 2 @ 75%
row 500 meters
20 push-ups
10 russian swings @ 55/35
run 400 meters
bear crawl 2 laps
20 butterfly HTF sit-ups
20 walking lunge steps
10 ring rows
rest 6:00 b/t sets

Performance
2 sets @ 75% of MPE
run/row 1,000 meters
1 length lizard crawl
10 strict pull-ups
20 wall ball shots @ 20/24
run 400 meters
100 meters farmer’s carry @ 70/55 each
15 burpees
20 walking lunge steps
rest 7:00 b/t sets
run 1 set, row the other set

04.09.14

Fitness
A. front squat @ 30X0 X 6-8 X 3; rest 2:00
B. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds
C. single arm overhead press X 6-8 X 3; rest 90 seconds
D. accumulate 60 seconds in 3-D plank

Performance
A. clean and jerk X 1 X 18 @ 60% 1RM; rest as needed--speed and technique focus
B. clean deadlift @ 1020 X 8-6-5-5; rest 2:00
C. pronated weighted pull-ups X 8-6-5; rest 2:00

04.08.14

Fitness
AMRAP in 14:00
run 200 meters
7 pull-ups
14 push-ups
21 squats
28 running man jump rope reps

Performance

for time

row 750/650

50 double unders

40 box step-ups @ 24/20

30 kb swings @ 55/35

20 ring push-ups

row 750/650

04.07.14

Fitness
A. romanian deadlift @ 1020 X 6-8 X 3; rest 2:00
B. overhead press X 10 X 3; rest 90 seconds
C. 10 alternating walking lunge steps (total) X 3; rest 90 seconds
*lunge steps loaded w/ kbs/dbs @ side if
 possible

Performance
A. snatch X 1 X 18 @ 60%; rest as needed, but not too much--technique and speed focus
B.front squat @ 30X0 X 10 X 3; rest 2:00
C. close grip bench press @ 20X0 X 10 X 3; rest 2:00

04.04.14

Fitness
for time
row 500/400 meters
25 burpees
run 400 meters
25 wall ball shots @ 20/14
row 500/400 meters

Performance
A.Grace
30 clean and jerks for time @ 135/95
B. row/run for 15 minutes @ Z1
*rest ~ 5:00 b/t ‘a’ and ‘b’

04.03.14

Fitness
A. In 6 sets, work up to a heavy 5 repetition deadlift
B1. close grip bench press X 5 X 3; rest 30 seconds
B2. loaded step-ups @ 20 inch box X 5 each X 3; rest 90 seconds

Performance
A. hang snatch X 2 X 8 @ 60% EMOM
B. squat X 10 X 3; rest 2:00
C1. single arm KB or DB press X 10 (each side) X 3; rest 30 seconds
C2. tuck front lever X 5-6 seconds X 3; rest 90 seconds

04.02.14

Fitness
A1. archer ring rows X 4-8 X 4; rest 90 seconds
B. run 800 meters @ 85%
dips X AMRAP-1; rest 3:00
C. row 800 meters @ 85%
ring push-ups X AMRAP-1; rest 3:00
D. run 800 meters @ 85%
dips X AMRAP-1

Performance
A1. strict pull-ups X 8-10 X 4; rest 60 seconds
A2. ring push-ups @ 2010 X 10-12 X 4; rest 90 seconds
B. row 2,000 meters @ 85%; rest 4:00
C. run 1 mile @ 85%

04.01.14

Fitness
@ 80% MPE
row 500 meters
100 meter farmer’s carry @ 55/35
20 push-ups
20 walking lunge steps
20 alternating sideways apes
run 400 meters
rest 5 minutes
repeat in reverse order

Performance
AMRAP in 12 minutes @ 75%
run 400 meters
3 wall walks
12 box step-ups @ 24/20
rest 6:00
for completion @ 75%
row 600/500
20 no push-up burpees
run 200 meters w/med ball @ 20/14
5 turkish get-ups each side (moderate)
run 200 meters w/ med ball @ 20/14
row 500/400 meters

03.31.14

Fitness
A. back squat X 5 X 3 @ 30X1; rest 2:00
B. weighted pull-ups X 5 X 3; rest 90 seconds (extra weight if over 8 strict pull-ups)
C1. single arm bench press X 5 X 3; rest 0 seconds
C2. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. clean X 2 X 8 @ 60% EMOM
B. romanian deadlift @ 1020 X 10 X 3; rest 2:00
C. single arm DB or Kb row X 10 (each side) X 3; rest 90 seconds

Cycle 14.2 Objectives

Cycle 14.5 is a 10 week accumulation cycle for both the Fitness and Performance groups.  The general trend will be toward increasing volume in most areas.  Absolute intensity will be less than that of an intensification cycle.   Specific objectives include:

Fitness

• Assessing and addressing structural imbalances through bilateral and unilateral strength work.
• Using an incremental increase of volume of mixed and cyclic map work to build an aerobic base.
• Introduction and continuing refinement of Olympic lifting skills at low intensity to allow for later advanced progress (if desired) and the development of neuromuscular coordination in the present.
• Encourage personal advancements in strength-to-bodyweight ratios through lifestyle design coupled with training.
• Have fun!

Performance

• Increase left ventricle chamber size, mitochondrial enzymes and capillary density via an increase in volume of sub-maximal aerobic work (both mixed and cyclical).  This will support a higher volume of intense work in future intensification phases.  The number of eccentric contractions (the 'negative' phase of a movement) will be limited in this phase.
• Encourage increases in technical efficiency with the olympic lifts by using high volume, low-to-moderate intensity practice of the lifts and their variations.
• Increase structural balance and integrity (more unilateral work).  Higher volume with progression in basic movements (squat, hinge, push, pull).
• Maintain anaerobic power (no direct work until week 5).
• Have fun!

Generally, I divide cycles into 4 categories.  Below are the categories and a very general characterization of each-

accumulation phase=improvement of skill/systems

intensification phase=see what you can do with it (maxes, less volume, etc.)

pre-competition phase=refinement

competition phase=maintenance/peak performance

I do not use all of these all of the time or for everyone.  This is the art.

The works of Charles Poliquin and James FitzGerald have been of great value to me in the evolution of this approach.  

03.28.14

Fitness
Open 14.5 or appropriate version

Performance
Open 14.5
21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Burpees

03.27.14

Fitness
A. clean X 2 X 8 EMOM--light to moderate load
B. single arm KB/DB row X 8-10 (each side) X 3; rest 90 seconds
C1. ring superman X 6-8 seconds X 3; rest 0 seconds
C2. hollow plank X 30 seconds X 3; rest 75 seconds

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.26.14

Fitness
AMRAP in 10:00 @ 85%
run 200 meters
10 deadlifts @ 135/95
15 release push-ups

rest 5:00

for completion @ 85%
row 500/400
20 goblet squats @ 55/35
15 ring rows
15 box jumps @ 20 inches (all)-step down
20 goblet squats @ 55/35

Performance
A1. 5-10 CTB pull-ups X 4; rest 20 seconds
A2. L-sit X 6-8 seconds X 4; rest 20 seconds
A3. 8 pistols (alternating--4 each); rest 20 seconds
A4. row 500/400 meters X 4; rest 2:00

03.25.14

Fitness
A. front squat X 5-3-2; rest 2:00
B. split jerk from rack X 3 X 3; rest 90 seconds
C. accumulate 60 seconds in each position of 3-D plank; rest as needed-use rings if possible

Performance
3 sets @ 85-90%--kick (go really fast) the last 45 seconds
run 400 meters
10 burpee box jumps @ 24/20 (step-down)
15 ring rows
20 alternating lunges
15 KB swings @ 55/35
10 TTB
15 thrusters @ 45/25
rest 2:30 b/t sets

03.24.14

Fitness
A1. pull-ups X AMRAP-1 (12 max) X 4; rest 30 seconds--odd sets strict, even sets kipping ok if athlete has 3+ strict pull-ups
A2. L-sit X 6-10 seconds X 4; rest 30 seconds
A3. run 400 meters (odd sets) row 400 meters (even sets) X 4; rest 90 seconds

Performance
A. In 10 minutes, work up to a heavy 2 repetition power snatch.
B. back squat X 3 X 3; rest 2:00 (no more than 82% 1RM)
C. close grip bench press X 3 X 3; rest 2:00

03.21.14

Fitness
Open 14.4 or appropriate variation

Performance
Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

03.20.14

Fitness
A. 5 sets starting every 3 minutes w/a continuously running clock--
1-7 strict handstand push-ups
row 250/200
B. 20 strict toes-to-bar
C. run 1 mile @
60 % 1st 400
70% 2nd 400
80% 3rd 400
90% 4th 400

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.19.14

Fitness
A. hang snatch X 2 X 5; rest 75 seconds--speed focus
B. barbell bent over rows @ 1111 X 5-7 X 4; rest 75 seconds
C. ring superman roll outs X 3 X 5 (2 second pause @ bottom); rest 75 seconds

Performance
A1. 1-2 muscle-ups X 4; rest 30 seconds
A2. row 200 meters X 4; rest 90 seconds
B1. 1-7 strict HSPUs X 4; rest 30 seconds
B2. run 200 meters X 4; rest 90 seconds

03.18.14

Fitness
row 1,000/800 meters @ 75%
rest 3:00
AMRAP in 5:00 @ race pace
5 pull-ups
10 burpees
15 wall ball shots
rest 3:00
@ 75%
run 200 meters
10 wall walks
20 ring rows
100 meter KB carry @ 55/35
run 200 meters

Performance
AMRAP in 5:00 @ 85%
5 power cleans @ 135/95
10 burpees over the bar
15 wall ball shots
rest 3:00
for completion @ 70%
row 1,000 meters
run 1,000 meters
rest 3:00
AMRAP in 5:00 @ 85-90%
6 CTB pull-ups
30 double unders
bear crawl 1 lap

03.17.14

Fitness
A. back squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 2:00
C1. 6-10 seconds of L-sit X 3; rest 20 seconds
C2. 20-30 seconds of hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy hang clean and jerk.
B. EMOM for 12 sets
odd sets=1-7 strict ring dips
even sets=1-5 strict toes-to-bar
C. accumulate 60 seconds in each position of  3-D plank (hollow, side, other side)

03.14.14

Fitness
Open 14.3 or variation

Performance
Open 14.3
Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

03.13.14

Fitness
A. power clean X 2 X 8 EMOM (moderate and fast--drop all reps)
B. archer ring rows X 6-8 X 5; rest 75 seconds
C. row 1,000 meters @ high aerobic w/ 10 second surge at the top of every minute

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.12.14

Fitness
@ 85% of MPE
AMRAP in 5:00
10 box step-ups @ 24/20
10 push-ups
10 russian swings @ 55/35
rest 3:00
AMRAP in 5:00
row 250 meters
then, w/time remaining…
10 sit-ups (butterfly)
30 running man jump rope reps
rest 3:00
AMRAP in 5:00
5 pull-ups
10 wall ball shots
run 200 meters

Performance
A. 1 muscle-up EMOM X 8
B1. run 800 meters @ 90%; rest run time
B2. row 800 meters @ 90%; rest row time
B3. run 800 meters @ 90%
E. accumulate 75 seconds in ring FLR

03.11.14

Fitness
A. front squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. L-sit X hard effort X 3; rest 30 seconds
B3. turkish get-ups X 3 each side X 3; rest 90 seconds

Performance
3 sets @ 85%
10 burpees w/no jump
10 pull-ups
10 box jumps @ 24/20 (step-down)
rest 2:00

3 sets @ 85%
8 STOH @ 95/65
12 lunge steps (alt)
16 sit-ups
rest 2:00

for completion @ 85%
row 500 meters
20 wall ball shots
10 power cleans @ 95/65
10 TTB
15 wall ball shots
5 power cleans @ 95/65
5 TTB

03.10.14

Fitness
A1. strict pull-ups X 3 X 5; rest 30 seconds
A2. ring push-ups @ 22X2 X AMRAP-1 X 5; rest 30 seconds
A3. run 200 meters X 5; rest 90 seconds
*student chooses grip on pull-ups--add weight if necessary

Performance
A. snatch X 2 X 6 EMOM @ 60%
B. In 10 minutes, work up to a heavy 3 repetition back squat (Not 3RM)
C. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds

03.07.14

Fitness

Open 14.2 or variation

Performance

Open 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @ 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

03.06.14

Fitness
A. Back squat X 3-2-1; rest 2:00
B. Split jerk from rack X 3 X 4; rest 90 seconds
C. 4-D plank X 60 seconds each position; rest as needed

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.05.14

Fitness
A1. Belly-to-wall handstand hold X 20 seconds X 5; rest 30 seconds
A2. Ring rows X 6-10 X 5; rest 30 seconds
A3. Run 400 meters (odd sets)/row 500/400 meters (even sets); rest 90 seconds

Performance
A1. front lever progression X 8-10 seconds X 4; rest 30 seconds
A2. ring superman X 8-10 seconds X 4; rest 90 seconds
B. row 250 meters X 3; rest 45 seconds
C. run 200 meters X 3; rest 45 seconds

03.04.14

Fitness
A. Snatch X 2 X 4; rest 75 seconds
B1. 3-5 strict toes-to-bar X 4; rest 20 seconds
B2. Ring FLR X 20-30 seconds X 4; rest 60 seconds

Performance
3 sets @ 70-80-90%
row 300 meters
10 CTB pull-ups
15 wall ball shots (unbroken)
20 release push-ups
40 double unders
10 toes-to-bar
run 200 meters
rest 3:00 b/t sets

03.03.14

Fitness
4 sets @ 85% (change order each round)
Row 300 meters
10 thrusters @ 75/45
10 pull-ups
10 burpees
Run 200 meters
10 box step-ups @ 24/20
Rest 3:00 b/t sets

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1. handstand hold (belly-to-wall) X 20 seconds X 5; rest 30 seconds
B2. archer ring rows X 6-8 X 5; rest 90 seconds

02.28.14

Fitness
Open 14.1 or
AMRAP in 10 minutes
30 double unders
15 kettlebell swings @ 55/35

Performance
Open 14.1
AMRAP in 10 minutes
30 double unders
15 power snatches @ 75/55

02.27.14

Fitness
A1. Strict pull-ups X 3-5 X 4; rest 20 seconds (add weight if over 5 can be completed)
A2. Ring dips X AMRAP-1 X 4; rest 90 seconds
B. Run 200 meters; rest run time
Run 400 meters; rest run time
Run 600 meters

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

02.26.14

Fitness
A. Hang clean X 3 X 4 (no dropping); rest 90 seconds
B1. Archer ring rows X 6-8 X 4; rest 30 seconds
B2. Ring superman roll-outs X 3 w/5 seconds hold @ bottom X 4; rest 75 seconds

Performance
A1. Handstand push-ups X AMRAP-1 X 4; rest 20 seconds
A2. Run 400 meters X 4; rest 90 seconds
B. Strict toes-to-bar X 6-10 @ 1111  X 3; rest 60 seconds

02.25.14

Fitness
For time
Row 1,000 meters
30 handstand push-ups
Run 1,000 meters
30 L-pull-ups

Performance
@ 85% of MPE

AMRAP in 6:00
10 kb swings @ 55/35
15 burpees
10 pull-ups
Rest 3:00
AMRAP in 6:00
30 double unders
20 wall ball shots @ 20/14
10 box step-ups @ 24/20
Rest 3:00
For completion
Row 400 meters
Muscle-ups X 1.1.1
Run 200 meters
Muscle-ups X 1.1.1
Row 400 meters

02.24.14

Fitness
A. Front squat X 3-2-1; rest 2:00
B1. Close grip bench press X 3 X 3; rest 30 seconds
B2. Row 60 seconds for meters X 3; rest 90 seconds

Performance

A. Front squat X 3-2-2; rest 2:00

B. Weighted pull-up X 3 X 3; rest 90 seconds (pronated)

C. L-sit X 6-10 seconds X 5; rest as needed

02.21.14

Fitness
A. In 10 minutes, work up to a heavy 3 rep deadlift.
B1. 1-7 strict pull-ups X 5; rest 10 seconds
B2. shrimp variation X 5 each side X 5; rest 90 seconds

Performance
A. snatch X 2 X 8 @ 60% EMOM
B1. row 200 meters X 3; rest 30 seconds
B2. run 200 meters X 3; rest 30 seconds
C. accumulate 60s in ring FLR

02.20.14

Fitness
A. power snatchX 3 X 5; rest 90 seconds
B. 2 sets FAST
run 200 meters
15 kb swings @ 55/35
20 jump squats
10 swings @ 55/35
run 200 meters
rest 8-10 minutes b/t sets

Performance
A. back squat X 5 X 3; rest 90 seconds (moderate weight)
B. close grip bench press X 8 X 3; rest 90 seconds (moderate weight)
C. 1-3 muscle-ups on the minute for 5 minutes

02.19.14

Fitness
3 sets @ 85%-85%-100%
row 400 meters
15 wall ball shots @ 20/14
15 burpees (no jump)
15  ring rows
40 running man jump rope reps
rest 3:00 b/t sets

Performance
3 sets @ 80-90-100%
row 500 meters
20 release push-ups
10 CTB pull-ups
20 alternating lunges
10 power snatches @ 75/45
20 HTF sit-ups (butterfly
10 toes-to-bar
run 200 meters
rest 3:30 b/t sets

02.18.14

Fitness
A. back squat X 2 X 3; rest 2:00
B. push-press X 3 X 3; rest 90 seconds
C1. strict toes-to-bar X AMRAP-1 X 3; rest 20 seconds
C2. ring superman X 8-10 seconds X 3; rest 60 seconds

Performance
AMRAP thrusters in 17:00
40 box jumps @ 24/20(step down)
80 wall ball shots @ 20/14
120 double unders
AMRAP thrusters @ 135/95 w/time remaining

02.17.14

Fitness
5 rounds for time
run 200 meters
20 box step-ups @ 24/20
10 pull-ups

Performance
3 sets @ 98%
2 sets of -
15 kb swings @ 55/35
15 burpees
+
row 250/200
rest 12 minutes

02.14.14

Fitness
A1. clean pull X 3 X 4; rest 30 seconds
A2. belly-to-wall HSPU X AMRAP-1 X 4; rest 90 seconds
B. L-sit X 5 hard efforts; rest as needed

Performance
A.Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
B. row and/or run @ Z1 for 10 minutes

02.13.14

Fitness
A1. pull-ups X AMRAP-1 X 5; rest 30 seconds
A2. run 200 meters X 5; rest 90 seconds
B. accumulate 45 seconds in each position of 3-D ring plank

Performance
A1. 30 seconds of double unders X 3; rest 0 seconds
A2. 15 burpees X 3; rest 0 seconds
A3. power snatch X 1.1.1.1.1 X 3; rest 2:00

02.12.14

Fitness
A. 3 rounds for time
10 deadlifts @ 185/115
20 ring push-ups
B. run and/or row for 10 minutes @ Z1

Performance
A1. row 500 meters X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. ring superman X 3 hard efforts (6-8 seconds); rest as needed
B2. ring front lever X 3 hard efforts (6-8 seconds); rest as needed

02.11.14

Fitness
A. front squat X 3-3-2; rest 2:00
B1. close grip bench press X 3-3-3; rest 30 seconds
B2. archer ring rows X 6-8 X 3; rest 90 seconds

Performance
A. Open 11.3
AMRAP in 5:00
clean and jerk @ 165/110
*clean=1 point, jerk=1 point
B. @ Z1 for 15 minutes
row or run 400 meters
10 hindu push-ups
5-10 strict pull-ups
20 butterfly HTF sit-ups

02.10.14

Fitness
3 sets @ 85%--change order each time
row 400 meters or run 400 meters (must alternate each set)
10 KBS @ 55/35
15 goblet squats @ 55/35 kb
20 burpees (no jump)
25 butterfly HTF sit-ups
30 seconds of double unders
rest 3:00 b/t sets

Performance
4 sets @ 70%-80%-90%-100% (increase each set)
row 400 meters
25 wall ball shots @ 20/14
15 pull-ups
15 box jumps @ 24/20 (step down)
5 muscle-ups
rest 4:00 b/t sets
-only 2 attempts for mus
-no mus =5 ring dips

02.07.14

Fitness
A. hang power snatch X 3 X 3; rest 90 seconds
B. 3 sets FAST
10 thrusters @ 65/45
10 pull-ups
10 thrusters @ 65/45
10 pull-ups
row 250/200
rest until recovered b/t sets (no mouth breathing)

Performance
Open 11.4
A.AMRAP in 10 minutes of
60 bar facing burpees
30 overhead squats @ 120/90 (from floor)
10 muscle-ups
*men/women over 55 years=110#/75#
B. @ Z1
run 400 meters
25 HTF butterfly sit-ups
indigenous--2 minutes
walk 200 meters
20 hindu push-ups
run 200 meters
15 ring rows
walk 200 meters

02.06.14

Fitness
AMRAP in 18:00
run 400 meters
20 wall ball shots @ 20/14
10 russian KB swings (right)@ 55/35
10 russian KB swings (left) @ 55/35

Performance
AMRAP in 10:00 @ 85%
10 DL @ 135/95
15 release push-ups
30 double unders
rest 5:00
for completion @ 90%
run 400 meters
+
2 sets
20 box step-ups @ 24/20
15 toes-to-bar
+
row 500 meters

02.05.14

Fitness
A. back squat X 3-3-2; rest 2:00
B1. overhead press X 5-3-2; rest 30 seconds
B2. strict TTB X 5-7 X 3; rest 90 seconds
C. Accumulate 60 seconds in ring FLR

Performance
3 sets @ 98%
25 wall ball shots @ 20/14
then…
12-9-6
pull-ups
burpees
rest 12:00 b/t sets
*4:30 time cap per set

02.04.14

Fitness
A1. ring push-ups X 5-7 X 5; rest 30 seconds
A2. 6 pistols (alternating--3 each side) X 5; rest 30 seconds
A3. run 400 meters odd sets(1,3 and 5) row 90
 seconds for meters even sets (2 and 4)

Performance
A1. run 200 meters @ 85% X 3; rest 0 seconds
A2. 10 burpee box jumps @ 24/20 (step down) X 3; rest 0 seconds
A3. clean X 1.1.1.1.1 X 3; rest 2:00
B. L-sit X 3 hard attempts; rest as needed

02.03.14

Fitness
A. In 12 minutes, work to a heavy 5 rep snatch grip deadlift.
B1. L-pull-ups X 1-5 X 4; rest 30 seconds
B2. ring superman roll-outs X 3 (w/2 second hold @ bottom) X 4; rest 75 seconds

Performance
A. AMRAP in 7 minutes for snatches
150 double unders
then, with time remaining--
snatch 135/95
*any accepted form of snatch is fine (power, “full,” etc.)

rest 10-15 minutes b/t ‘a’ and ‘b’

B. row 1k for time

01.31.14

Fitness
for time
row 1,000/900 meters
40 thrusters @ 135/95

Performance
A1. row 800 meters X 2; rest 3:00
A2. run 800 meters X 2; rest 3:00
B. 1-5 ladder for completion
pistol (each side)
single arm push-up (each side)

01.30.14

Fitness
A. power clean X 3 X 4; rest 90 seconds--drop all reps
B. 3 sets FAST
10 kb russian swings @ 55/35
10 burpees AFAP
10 kb russian swings @ 55/35
10 burpees AFAP
run 200 meters
rest until recovered b/t sets
(no mouth breathing)

Performance
A. front squat @ 65-70% X 5 X 3; rest 90 seconds
B. overhead press @ 65-70% X 5 X 3; rest 90 seconds
C. ring rows X6-10 @ 1111 X 3; rest 60 seconds

Thursday

TPG will be open for all training sessions tomorrow (Thursday)!

Wednesday Afternoon Schedule

TPG will be open for the 4, 5 and 6pm sessions tonight (Wednesday). The 7 pm session is cancelled so folks can get back to the cave for the re-freeze. We will make a decision concerning the Thursday morning sessions (7 & 8 am) this evening.

If Mindbody won't let you register, try a different time. As of 12:45 pm, the 4 pm is full.

01.29.14

Fitness
2 sets @ 85%
row 500/400 meters
20 wall ball shots @ 20/14
20 jumping pull-ups
20 hindu push-ups
run 400 meters
1 length duck walk
10 strict knees-to-elbows
rest 5:00 b/t sets

Performance
2 sets (first set @ 70%, second set @ 85%)
row 500 meters
25 wall ball shots @ 20/14
15 pull-ups
10 box jumps @ 24/20 (step down)
run 200 meters
15 burpees
45 double unders
5 muscle-ups
rest 5:00 b/t sets
*only 2 sets of MUs per set

Weather Update

Due to Winter SuperStorm 2014 (part 2), TPG will be closed all day Tuesday and Wednesday morning. We anticipate re-opening Wednesday afternoon at 4 pm, however we will confirm this Wednesday as we know more. Please be careful out there, Superathletes!

01.27.14

Fitness
A. front squat X 5-3-2; rest 90 seconds
B. close grip bench press X 3 X 3; rest 90 seconds
C1. 1-8 strict pull-ups X 3; rest 20 seconds
C2. hollow plank 30 seconds X 3; rest 60
 seconds

Performance
A. snatch X 2 X 8 EMOM @ 60%
B1. 5-7 L-pull-ups X 4; rest 30 seconds
B2. L-sit X 10 seconds X 4; rest 75 seconds
*fight for V-sit if possible

01.24.14

Fitness
A1. run 200 meters X 4; rest 45 seconds
A2. row 250 meters X 4; rest 45 seconds
A3. sideways ape X 1 lap X 4; rest 45 seconds
B. 20 pistols @ 1111 (alternating--10 each); rest as needed--focus on form

Performance
AMRAP in 3:00
burpee box jumps @ 24/20 (step down)
AMCAP in 3:00
cals on rower
AMRAP in 3:00
10 toes-to-bar
10 alternating lunge steps
AMCAP in 3:00
cals on rower

*clock keeps running (no prescribed rest b/t amraps OR for transitions--The tester is 12 minutes TOTAL)
**score is total reps and cals

01.23.14

Fitness
A. In 12 minutes, work up to a heavy 3 rep DL.
B1. belly-to-wall handstand holds X 20-30 seconds X 5; rest 30 seconds
B2. archer ring rows X 6 X 5; rest 90 seconds

Performance
A. power clean cluster X 1.1.1.1.1 X 3; rest 2:00 start @ 70-75% and increase if possible
B. Work to a heavy 3 repetition close grip bench press in 10 minutes.
C. tuck front lever on bar or rings X 6-8 seconds X 5 (attempt more difficult angle from previous week); rest as needed

01.22.14

Fitness
for time
row 30 calories
100 running man jump rope reps
25 goblet squats @ 55/35
25 jumping pull-ups
25 single arm russian swings @ 55/35 (right)
25 release push-ups
25 single arm russian swings @ 55/35 (left)
run 600 meters

Performance
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders
rest 7:00
AMRAP in 2:30 @ 98%
7 GTOH (snatch) @ 75/45
5 CTB pull-ups
rest 7:00
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders

01.21.14

Fitness
A. power snatch + overhead squat X 2 X 4; rest 90 seconds
B. 4 sets FAST
20 wall ball shots @ 20/14 (Unbroken)
row 350/250
rest 5-6 minutes

Performance
A. AMRAP in 5:00 of thrusters @ 155/105
rest 8-10 minutes
B. AMRAP in 5:00 of HSPUs
C. row and/or walk/run @ z1 for 10:00

01.20.14

Fitness
@ 85%
AMRAP in 8 minutes
10 kb russian swings @ 55/35
10 burpees w/ no jump
10 butterfly HTF
 sit-ups
10 alternating lunge steps
rest 4:00
for completion @ 85%
run 400 meters
10 pull-ups
10 push-ups w/side kick through
20 box step-ups  (total)  24/20
10 pull-ups
10 push-ups w/sideways kick through
run 400 meters

Performance
@ 85% of MPE
AMRAP in 8:00
10 box jumps @ 24/20
15 wall ball shots @ 20/14
15 release push-ups
rest 4:00
2 sets for completion @ 90% aerobic
row 500 meters
10 KB snatches @ 55/35 (right)
10 KB snatches @ 55/35 (left)
run 400 meters
5 muscle-ups
rest 4:00 b/t sets
*athlete changes order on second set, but muscle-ups MUST be performed last

01.17.14

Fitness
A. back squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. run 800 meters; rest 3:00
row 800 meters; rest 3:00
run 800 meters

Performance
A. snatch cluster X 1.1.1.1 X 3; rest 2:00 start @ 70% and increase each set if possible
B. 1-3 muscle ups X 5; rest 90 seconds
C. tuck planche X 6-8 seconds X 5; rest as needed

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.16.14

Fitness
for time
row 500 meters
10 sets of-
5 strict toes-to-bar
6 ring push-ups
*15 minute cap

Performance
A. tester
5 sets for time
10 box jumps @ 24/20 (step down)
10 deadlifts @ 135/95
10 release push-ups
rest 4:00
@ 85% of mpe
row 500 meters
+
2 sets
10 toes-to-bar
15 wall ball shots
25 double unders
+
run 400 meters

01.15.14

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B1. weighted pull-ups X 5 X 3; rest 30 seconds
B2. 5 shrimp (squats) each side X 3; rest 90 seconds

Performance
A. 1 clean and jerk @ 75% on the 30 second mark for 3 minutes (6 total reps)
B. for 2:00 AMRAP of clean and jerk clusters @ 80% (all reps separated by 10 seconds--2 misses before 2:00 mark =termination of ‘b’)
C. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters

01.14.14

Fitness
A. 60 seconds of double unders X 5; rest 60 seconds
B. AMRAP in 10:00
run 100 meters
10 thrusters @ 95/65
10 ring rows

Performance
12-9-6 reps @ 98%
power clean @ 95/65
burpees over the bar

rest 7:00

row 750/650 @ 98%

rest 7:00

2 sets @ 98%
20 wall ball shots @ 20/14
15 pull-ups (fast kip)

01.13.14

Fitness
A. clean X 3 X 5; rest 90 seconds
B. 4 sets
16 jumping lunges (8 ea)
row 300/200
10 burpees AFAP
rest 5-6 minutes

Performance
A. back squat X 5 X 3; rest 2:00
B. push-jerk X 5 X 3; rest 2:00
C. tuck front lever on bar or rings X 6-8 seconds X 5; rest as needed b/t attempts

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.10.14

Fitness
@ 80% of MPE
AMRAP in 6:00
10 kb swings @ 55/35
10 burpees w/ no jump
20 running man jump rope reps
rest 3:00
AMRAP in 6:00
run 200 meters
10 strict knees-to-elbows
rest 3:00
AMRAP in 6:00
row 600 meters (once)
w/time remaining
10 alternating lunge steps
10 push-ups

Performance
@ 85%
AMRAP in 6:00
15 wall ball shots @ 20/14
12 release push-ups
9 toes-to-bar
rest 3:00
AMRAP in 6:00
10 kb swings @ 55/35
10 HTF butterfly sit-ups
10 jumping lunges (5 ea)
rest 3:00
AMRAP in 6:00
run 400 meters (just once)
then, w/ time remaining
3 power cleans @ 115/75
5 burpees over the bar

01.09.14

Fitness
A. front squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 90 seconds
C. 1-5-1 strict pull-up ladder X 1-2 sets (based on athlete’s ability)

Performance
A. 1 power snatch every 30 seconds…
75% for first 2 mins (4 reps)
increase for second 2 mins (4 reps)
increase for 3rd 2 mins (4 reps)
B1. barbell bent over row @ 1111 X 3 X 3; rest 20 seconds
B2. L-sit X 3 hard efforts; rest 90 seconds

01.08.14

Fitness
A1. row 90 seconds X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. 30 seconds ring FLR X 3; rest 20 seconds
B2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

AMRAP in 4:00
double unders

AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

*clock keeps running (no prescribed rest b/t amraps)

pull-up rep=1 point
burpee rep = 1 point
5 double unders=1 point

01.07.14

Fitness
A. clean grip DL X 5 X 3; rest 2:00
B1. ring rows @ 1111 X 6-8 X 5; rest 30 seconds
B2. ring push-ups @ 1111 X 6-8 X 5; rest 75 seconds

Performance
A. clean X 1.1.1.1 X 3; rest 2:00 (start @ 75% for first set)
B. run 200 meters X 6; rest 60 seconds

01.06.14

Fitness
3 rounds for time
run 400 meters
12 front squats @ 115/75
12 pull-ups
*bar is taken from floor

Performance
A. @ 98%
row 2:00 (meters)
rest 7:00
AMRAP in 2:00
7 thrusters @ 85/45
7 pull-ups
rest 7:00
row 2:00 (meters)
B. accumulate 60 seconds in hollow plank, right plank and left plank

Cycle 1401

Fitness
Cycle 1401
Intensification phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Transfer movement capacity developed with higher volume, lower intensity creatine phosphate (CP) work into more intense, maximum force production CP development.
• Transfer high volume, low intensity aerobic development training into lower volume, higher intensity aerobic work (mixed modal and cyclic).
• Increase "per set" volume of anaerobic lactate power/endurance training using appropriate modalities.
• Develop balanced structural mobility and strength with a focus on the scapular and hip regions.
• Develop an understanding of shoulder protraction and retraction and the appropriate use of each.
• Have Fun!

The Fitness program cycles are constructed in an undulating pattern which relies less on times of the year (i.e. The Open) than the Performance and Competition cycles do.  

Performance
Cycle 1401
Intensification Phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Encourage a peak relative to mixed modal aerobic capacity and mixed modal anaerobic lactate endurance.
• Increase the frequency of testers (1-2/week--open style).  Encourage personal strategy development.
• Increase kipping pull-up, box jump, and muscle-up volume.  This will help with timing in these movements as well as resiliency.
• Encourage a peak relative to creatine phosphate stamina by transferring weightlifting/gymnastics top-end strength gains developed in previous cycles to CP stamina.
• Have fun! 

01.03.14

Fitness
A. 1 power snatch + 1 overhead squat X 5; rest 60 seconds
B. 4 sets for cals
AMCAP in 75 seconds
7 kb swings @ 55/35
5 burpees over the rower
row for remaining time for cals

rest until recovered b/t sets

Performance
A. front squat X 10-8-6-4; rest 90 seconds
B1.close grip bench press X 8-6-5-5; rest 30 seconds
B2. tuck front lever on bar or rings X 6-8 seconds X 4; rest 75 seconds

12.31.13

Fitness
for 25 minutes @ 80% MPE
row 250 meters
20 walking lunge steps
10 burpees (no jump)
7 strict pull-ups
10 wall ball shots @ 20/14
run 400 meters

Performance
5 sets @ 80%
run 400 meters
10 pull-ups
20 single arm russian swings @ 55/35 (10 each side)
10 box jumps @ 24/20 (step down)
10 burpees w/no jump
row 400 meters
rest 60 seconds

*athlete changes order each set--keep times consistent

12.30.13

Fitness
A. Back squat X 10-8-6; rest 2:00
B1. Overhead press X 8-6-4; rest 20 s
B2. Strict toes-to-bar X 6-10 X 3; rest 20 seconds
B3. 1 lap duck walk X 3; rest 75 seconds

Performance
A. snatch X 3 X 5 (start @ 60% or less for first set); rest 90 seconds
B1. archer ring rows X 6 X 4; rest 30 seconds
B2. tuck planche variation X 4-6 seconds X 4; rest 75 seconds
*use d-bells if needed on tuck planche