01.25.16

Fitness
A1.clean pull X 3 X 4 @ ~60% of DL (drop all); rest 20 seconds
A2. 4 alt power skips X 4; rest 60 seconds
B.for time
run 400 meters
20/10 strict pull-ups
50 alt lunge steps
row 400 meters

Performance
A.In 8:00, work to a heavy (not 1RM) push jerk from the rack
B.3 sets @ 97%
Run 200 meters
20 russian swings @ 55/35
20 burpees
15/7 CTB pull-ups
Rest ~ 8:00 b/t sets

01.22.16

Fitness
A.3 sets @ 85%
10 KB/DB front squats @ heavy
run 200 meters
rest 60 seconds b/t sets and after 3rd
B.3 sets @ 85%
15 P.lette push-ups
row 200 meters
rest 60 seconds b/t sets and after 3rd
C.Z1 for 5:00

Performance

A.In 10 minutes, work to a heavy 5 rep front squat

B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds

C.for 12:00 @ Z2

row/AD/run 90 seconds

heavy Farmer’s carry 100 meters

12 hollow rocks

01.21.16

Fitness
A1.clean pulls X 2 X 5 @ ~60% of DL (drop all); rest 20 seconds
A2.3 max tuck jumps X 5; rest 75 seconds
B1.run 45 seconds X 3; rest 45 seconds
B2.row 45 seconds X 3; rest 45 seconds

Performance
A.5 moderate T-get-ups on each side; switch as desired and rest as needed-methodical
B.for 2:00 @ 97%
5 CTB pull-ups
7 thrusters @ 85/55
rest 5-6:00
for 2:00 @ 97%
row for cals
rest 5-6:00
for 2:00 @ 97%
5 CTB pull-ups
7 push-ups
10 alt jumping lunges

01.20.16

Fitness
A1.back squat @ 20X0 X 5 X 4; rest 45 seconds
A2.ring rows X 6-8 X 4; rest 90 seconds
B.EMOM for 12 sets
odd=5-12 decline push-ups
even=1-5 strict pull-ups

Performance
A1.AD or row 60 seconds X 5; rest 20 seconds
A2.power snatch X 6 X 5 (TNG or drop all ~ 60-65%); rest 60 seconds
B.EMOM for 10 sets
2-5 TTB

01.19.16

Fitness
A.AMRAP in 15:00
run 200 meters
20 box step-ups @ 24/20
10 strict knees-to-elbows
B.Z1 for 5:00

Performance
A.clean and jerk X 3 X 3 (all b/t 70-80%); rest 2:00
B.AMRAP of GTOH in 7:00
row 500/400 meters
20 burpees
15 CTB pull-ups
AMRAP GTOH w/time remaining
*GTOH is any c&j variation
**weight is 65% of 1RM
C.Z1 for 5:00

01.18.16

Fitness
A.front squat @ 20X0 X 3 X 5 @ ~ 65% (speed); rest 20 seconds
A2.3 max vertical jumps X 5; rest 60 seconds
B.for time
50 cal row
30 wall ball shots @ 20/14
15 burpees

Performance
A.6:00 @ 85%
7 STOH @ 75/45
14 alt lunges
21 DUs
rest 3:00
6:00 @ 85%
5 TTB
10 push-ups
15 box jumps or step-ups @ 24/20
rest 3:00
for completion @ 85%
run 200 meters
30 wall ball shots
run 200 meters
B.Z1 for 5:00

01.15.16

Fitness
A.For time
Row 500 meters
+
30-20-10
Squats
Russian swings @ 55/35
Jump rope reps
+
Row 500 meters
B.Z1 for 5:00

Performance
A.power snatch X 6 X 4 (first set @ 60%); rest 90 seconds
B.5 rounds for time
10 OHSQs @ 95/65
30 Double Unders
C.Z1 for 5:00

*no rack on OHSQ

01.14.16

Fitness
A.back squat @ 20X0 @ ~ 65% X 2 X 6; rest 60 seconds
B1.T-get-up X 1 ea side X 6; rest 20 seconds
B2.1 standing broad jump X 6; rest 60 seconds
C.cyclic Z2 for 10:00

Performance
A.8:00 @ 85%
15 wall ball shots
25 DUs
10 TTB
Row 200 meters
Rest 4:00
8:00 @ 85%
10/6 pull-ups
10 box jumps @ 24/20
10 STOH @ 75/55
Run 100 meters
B.Z1 for 5:00

01.13.16

Fitness
3 sets @ 85%
Row 200 meters
10 wall ball shots
10 burpees
10 box step-ups @ 24/20
10 pull-ups
10 hollow rocks
Run 200 meters
Rest 2:00 b/t sets

Performance
A.work to a heavy 5 rep back squat @ 20X0 in ~10:00
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.10:00 @ Z2
Run 400 meters
12 hollow rocks
Row 300 meters

01.12.16

Fitness
A1.clean grip DL @ X1Drop @ ~65% X 2 X 6; rest 20 seconds
A2.max vertical jump X 2 X 6; rest 60 seconds
B.w/a 2:00 running clock for 5 sets
-run 200 meters

Performance
A.In 10:00, work up to a heavy 5 reps CGBP
B.3 sets @ 97%
15 russian swings @ 55/35
12 burpees
200 meter row
Rest 5-6:00 b/t sets-fast and consistent

01.11.16

Fitness
A.front squat @ 20X0 X 6 X 3; rest 45 seconds
A2.OA DB/KB row @ X020 X 6 ea X 3; rest 90 seconds
B.EMOM for 10 sets
Odd=5-10 P.lette push-ups
Even=4-6 strict TTB

Performance
A1.run 400 meters X 4; rest 20 seconds
A2.power clean and jerk X 6 X 4 (first set @ 60%-TNG or drop); rest 90 seconds
B.3-7 kipping CTB pull-ups X 5; rest 45 seconds

01.08.16

Fitness
A.7:00 block
-sideways breakfall practice X 4-6 alternating
-50 meter run form practice (shuffle focus)
B1.deadlift @ X021 (reset) X 6-8 X 3; rest 45 seconds
B2.ring push-ups w/supinate @ top X 6-8 X 3; rest 45 seconds
B3.OA KB/DB rows @ X020 X 6-8 ea X 3; rest 90 seconds

Performance

2 sets @ 85%

row 500/400 meters

5 wall walks

20 box jumps OR step-ups @ 24/20

10 TTB

10 NJ burpees

15 russian swings @ 55/35

run 400 meters

rest 4:00 and reverse order on second set

01.07.16

Fitness
for time
row 1,000/900 meters
50 box step-ups @ 24/20
200 meter sandbag carry @ 60/45
100 jump rope reps
20 hollow rocks
run 800 meters

Performance
A.10 strict MUs in 9 minutes or fewer--go for doubles if possible
B.w/a running clock every 30 seconds for 10 sets
-1 snatch @ b/t 60-65%
C.row 30 seconds X 6; rest 30 seconds--stay within 5 meters

01.06.16

Fitness
A.5:00 block
-cossack exploration for 60 seconds
- 10 alternating seated hip internal rotations
B1.D-bell OH press @ X020 X 6-8 X 3; rest 30 seconds
B2.6-8 pull-ups X 3-add weight if over 3; rest 90 seconds
C.row 30 seconds X 5; rest 30 seconds--keep within 5 meters

Performance
A.3 rounds for time
run 400 meters
20 wall ball shots
40 double unders
B.Z1 of choice for 5:00

01.05.16

Fitness
A.7:00 block
-forward breakfall X 3-4
-50 meter run form practice (shuffle focus)
B1.1 & ½ front squats X 5-6 X 3; rest 45 seconds
B2.strict TTB X 6-12 X 3; rest 45 seconds
B3.L-sit leg raises X 6-12 X 3; rest 90 seconds

Performance
A.In 12:00, work to a heavy 2 rep DL (re-set @ bottom)
B.deadlift @ X111 (re-set) X 6-8 X 3; rest 90 seconds
C1.split squat @ 30X0 X 5 ea X 3; rest 30 seconds
C2.hollow plank X 30 seconds X 3; rest 90 seconds

01.04.16

Fitness
3 sets
7:00 @ 85%
15 NJ burpees
row 250 meters
5 strict pull-ups
10 sandbag GTS @ 60/45
run 200 meters
rest 3:00 b/t sets-start w/movement you left off on on previous set

Performance
A.12 strict MUs in 10 minutes or fewer--go for doubles if possible
B.AMRAP belly-to-wall HSPUs in 5:00
C.10 sets w/a 2:00 running clock
odd=run 200 meters
even=5-10 strict pull-ups + 5-15 p.lette push-ups

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

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

10.30.15

Fitness
A.for time
200 meter sandbag carry
10 pull-ups
40 push-ups
800 meter run
40 Goblet squats @ 55/35
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

Performance
A.for time
200 meter sandbag carry
25 pull-ups
25 P.lette push-ups
800 meter run
25 thrusters @ 95/55
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

10.29.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.CGBP @ 20X0 X 5-6 X 3; rest 90 seconds
C.run 20 seconds fast X 8; walk 60 seconds

Performance
A.clean and jerk X 3 X 3; rest as needed-drop all
B.low hang snatch X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 5-3-2; rest as needed
D.run 20 seconds fast X 8; walk 60 seconds

10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU

10.27.15

Fitness
A1.back squat @ 20X0 X 3 X 4; rest 30 seconds
A2.OA KB/DB row @ X020 X 5 ea X 4; rest 0 seconds
A3.lunge with rotation X 5 ea X 4; rest 60 seconds
B.EMOM for 10 sets
odd=10 second L-sit
even=15 second hollow plank

Performance
A.snatch X 3 X 3; rest as needed-drop all
B.low hang clean X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 10 X 1
D.AMRAP w/60 seconds rest b/t movements
-cals on AB in 2:00
-GTOH @ 95/65 in 2:00
-cals on rower in 2:00
-burpees over the bar in 2:00
*total score is total number of reps/cals.
** GTOH is any accepted clean and jerk variation

10.26.15

Fitness
A.OA KB swing X 60; rest as needed-perform in sets of 10 and alternate every 10 reps.  This will be 30 each side)
B.4 sets @ 85%
row or AD 30 seconds
16 push-ups
14 walking lunge steps
9 ring rows
50 jump rope reps
rest 2:00 b/t sets--shooting for same time each set

Performance
A.4 sets @ 60 seconds on/60 seconds off @ 85-90%
-box jumps or step-ups @ 24/20
- alt 3 pull-ups/5 push-ups
-wall ball shots
-double unders
-row (meters)
B.cuban rotations @ 4020 X 5 X 2; rest as needed

10.23.15

Fitness
A1.romanian DL @ X020 (TNG) X 10 X 3; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
row 600/500
15 hindu push-ups
12 hollow rocks
9 pull-ups
rest 2:00 b/t sets

Performance

A.snatch @ 60-65% X 1 X 5; rest as needed

B.hang clean and jerk @ 60% X 1 X 5; rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 1 mile @ 80%

10.22.15

Fitness
A1.front squat @ 20X0 X 10 X 3; rest 0
A2.pigeon X 15 seconds ea X 3; rest 60 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 30 seconds
B2.P.lette L-sit X 10 seconds X 3; rest 60 seconds

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.3 sets @ 85%
row 400 meters
25 push-ups
35 double unders
15/10 strict pull-ups
200 meter sandbag carry @ 60/45
rest 2:00 b/t sets

10.21.15

Fitness
A.AMRAP in 20:00
run 200 meters
10 wall ball shots @ 20/14
10 strict TTB
10 p.lette push-ups
B.cuban rotations @ 2020 X 8 X 2; rest as needed

Performance
A.”Elizabeth”
21-15-9 reps for time
-power clean @ 135#/95#
-ring dips
B.cuban rotations @ 2020 X 8 X 2; rest as needed

10.20.15

Fitness
A.10 T-Get-ups ea side (alternating); rest as needed
B.run 15 seconds X 8; walk 60 seconds
C.accumulate 60 seconds in hollow plank

Performance

A.In 8 minutes(from an empty bar), work to a heavy 1 rep jerk.

B.snatch pull @ 100% of snatch X 3 X 3 (drop all); rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 15 seconds fast X 8; walk 60 seconds

10.19.15

Fitness
A.15-12-9-6 reps for time

-bar dips
-pull-ups

*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end.  4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed

10.16.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.DB or KB OHP @ X020 X 3 X 4; rest 90 seconds
B.run 15 seconds fast X 12; walk 60 seconds

Performance
A.power clean and jerk X 1 X 5; rest as needed-add weight each set
B.snatch high pull (moderate) X 3 X 3; rest 60 seconds
C.front squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 12; walk 60 seconds

10.15.15

Fitness
A.for time
25 CGBPs @ .75/.5 BW
20 pull-ups
100 jump rope reps
1,000/900 meter row
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.AMRAP in 12:00
50 wall ball shots @ 20/14
50 double unders
3 muscle ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed

*No MU =
3 sets ea round
3 pull-ups
3 dips (ring/bar)

10.14.15

Fitness
A.heavy russian swings X 10-15 X 5; rest 60 seconds
B.4 sets @ 85%
15 wall ball shots @ 20/14
9 burpees
Run 200 meters
Rest 2:00 b/t sets
C.accumulate 60 seconds in ring FLR

Performance
A.snatch X 1 X 5; rest as needed--add weight each set
B.AMRAP in 6:00
GTOH @ 60% of clean and jerk
*Any accepted GTOH (c&j variation) is fine.
C.Z1 of choice for 10:00

10.13.15

Fitness
A1.front squat @ 20X0 X 3 X 4; rest 0
A2.pec pulses X 15 ea X 4; rest 90 seconds
B1.weighted pull-up ladder X 1-2-3 X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 75 seconds

Performance
A.back squat @ 20X0 X 5-3-2; rest as needed
B.6:00 @ 85%
10 box jumps @ 24/20
10 push-ups
5 TTB
Rest 3:00
5:00 @ 85%
15 thrusters @ 75/45
20 cal row
Rest 2:00
3:00 @ 85%
4 power cleans @ 95/65
4 burpees over the bar

10.12.15

Fitness
A.AMRAP in 2:00
Push-ups
Rest 60 seconds
AMRAP in 2:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 2:00
Row (cals)
Rest 60 seconds
AMRAP in 1:00
Push-ups
Rest 60 seconds
AMRAP in 1:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 1:00
Row (cals)
*Score is total reps/cals.
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.4 rounds for time
15 russian swings @ 55/35
12 pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 5 X 2; rest as needed

10.09.15

Fitness
A1.back squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 3 X 3; rest 0
A3.thoracic bridge X 10 seconds ea X 3; rest 90 seconds
B.EMOM for 8 sets
odd=3-5 pike or handstand push-ups
even=5-7 ring rows
C.cuban rotations @ 2020 X 8 X 2; rest as needed
*Add weight to pull-ups to keep within rep range if necessary.

Performance
5:00 @ 85%
6 pull-ups
6 STOH @ 65/35
run 100 meters
rest 3:00
5:00 @ 85%
5 DLs @ 95/65
5 bar dips
10 box jumps @ 24/20
rest 3:00
for completion @ 85%
row 500 meters
12 wall ball shots@ 20/14
50 double unders
12 wall ball shots
30 double unders
12 wall ball shots
20 double unders

10.08.15

Fitness
A.for time
50 cal row
150 jump rope reps
30 walking lunge steps
100 meter sandbag run @ 60/45
25 Hindu push-ups
15 pull-ups
run 400 meters
B.5:00 Z1 of choice

Performance
A.back squat @ 20X0 X 10 X 1 (light and easy)
B.for time
row 500 meters
30  burpees
30 TTB
row 500 meters
C.Z1 of choice for 10:00
D.cuban rotations @ 2020 X 5 X 2; rest as needed

10.07.15

Fitness
A1.deadlift @ X020 X 5 X 3; rest 30 seconds
A2.ring dips X 5-6 X 3; rest 0
A3.rib pull X 5ea X 3; rest 90 seconds
B.run 15 seconds fast X 10; walk 60 seconds
*add weight to dips to stay in rep range if necessary

Performance

A.clean and jerk X 2 X 4(drop all); rest as needed

B.high hang snatch X 3 X 3-light and fast; rest as needed-drop or not

C.back squat @ 20X0 X 1 X 6; add weight each set

D.run 400 meters @ 85% X 3; rest run time

10.06.15

Fitness
A.21-15-9 for time
-goblet squats @ 55/35
-P.lette push-ups
B.Z1 of choice for 10:00
C.D-bell external rotations @ 3020 X 10 ea X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.for time
5 rope climbs
20 OH presses @ 95/65
20 strict pull-ups
15 strict HSPUs
15 CTB pull-ups (kip ok)
*must take barbell from floor
B.OA KB/DB row @ X020 X 5-7 ea X 2; rest as needed

10.05.15

Fitness
A1.romanian deadlift @ X020 X 10 X 3; rest 0 seconds
A2.bad stretch X 10 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
10 pull-ups
20 box step-ups @ 24/20
row 90 seconds
rest 2:00 b/t sets
C.accumulate 60 seconds in hollow plank

Performance
A.snatch X 2 X 4; drop all-rest as needed
B.high hang clean X 3 X 3-light and fast; rest as needed
C.back squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 10; walk 60 seconds
E.cuban rotations @ 2020 X 10 X 2; rest as needed

10.02.15

Fitness
A.3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
10 pull-ups
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed-do not strain
B.archer ring row @ X020 X 6-8 (alt) X 3; rest 75 seconds
C.for time
row 400 meters
15 GTOH (snatch) @ 60%
15 over the bar burpees
9 GTOH @ 70%
9 over the bar burpees
6 GTOH @ 75%
6 over the bar burpees
D.cuban rotations @ 2020 X 8-6-4; rest as needed

10.01.15

Fitness
A.heavy russian swing X 10-15 X 5; rest 60 seconds
B.row 3:00 @ 85-90% X 3; rest 2:00
C.side plank X 20 seconds ea side X 3; rest as needed

Performance
A.snatch X 3 X 3 (drop all); rest as needed
B.hang clean and jerk X 3 X 3 (drop all); rest as needed
C.back squat @ 20X0 X 5-3-2; rest as needed
D.run 15 seconds @ 90% X 8; walk ~ 60 seconds

09.30.15

Fitness
A1.front squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 5 X 3; rest 0 seconds
A3.lunge rotations X 5 ea X 3; rest 90 seconds
B.1-5 ladder for 10:00
p.lette push-up
ring row

*Use extra weight for pull-ups to stay within rep range if necessary.

Performance
A.6:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
24 double unders
rest 3:00
6:00 @ 85%
6 STOH @ 75/45
9/4 pull-ups
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 russian swings @ 55/35
15 push-ups
100 meter sandbag carry @ 60/45

09.29.15

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

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; rest as needed

09.28.15

Fitness
A.work up to a heavy 1 rep deadlift
B1.OA KB or DB press @ X020 X 5 X 3; rest 0
B2.bad stretch X 15 seconds X 3; rest 60 seconds
C.run 15 seconds fast X 8; rest/walk 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A.clean and jerk X 3 X 3 (drop all);rest as needed-do not miss
B.hang snatch X 3 X 3 (drop all); rest as needed-do not miss
C.back squat @ 20X0 X 5 X 2; rest as needed-don’t strain
D.row 500/400 meters X 4; rest 2:00

1506 Objectives

Cycle 1506 Objectives

Fitness
-Increase overall force production in the hinge movement by using twice per week, varied exposure to the movement.  We will test and re-test this.
-Increase mixed modal aerobic capacity. We will test and re-test this.  Speed endurance work and more frequent aerobic power testers/high end MAP work will be used to address this aim.
-Increase body awareness, fluidity and well being through daily crawling practice.

Performance
-Increase overall squat force production as well as personal awareness of recovery with high frequency squat practice.
-Increase body awareness, fluidity and well being through daily crawling practice.
-Increase strength-speed with moderate frequency/moderate-to-high intensity olympic lifting practice.
-Increase speed/endurance and VO2 max with specific intervals addressing these qualities.

09.25.15

Fitness
A.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
B.DB external rotations @ 3020 X 6ea X 2;rest as needed
*compare to 08.06.15

Performance
A.hang clean and jerk @ 50% X 2 X 4-drop all; rest as needed
B.for time
15 clean & jerks @ 60%
run 200 meters
12 clean and jerks @ 60%
run 200 meters
9 clean and jerks @ 60%
run 200 meters

C&J is GTOH (any accepted clean and STOH is fine)
**Max weight on tester is 135# for men and 95# for women.  If your 60% is greater than this, it is your lucky day!

09.24.15

Fitness
A1.5 vertical rebound jumps X 4; rest as needed
A2.crab walk X 1 length X 4; rest as needed
B1.split squat @ 30X0 X 5 ea leg X 3; rest 30 seconds
B2.row 250 meters @ 85% X 3; rest 60 seconds

Performance
A.snatch @ 62% X 2 X 4; rest as needed-drop all
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed
*compare tester  to 08.11.15

09.23.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.side plank X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed
*compare to 08.04.15

Performance
A1.F roll + vert jump and B. roll + jump X 4; rest 30 seconds
A2.back squat @ 32X1 X 5 X 4; rest 30 seconds
A3.tuck front lever X 5-6 seconds X 4; rest 60 seconds
B.for 10:00 @ Z1
row 300 meters
100 meter farmer’s carry
3-4 HS kick-ups
bear crawl 1 lap

09.22.15

Fitness
A1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
A2.bar dips @ 30X0 X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B1.100 meter farmer’s carry (heavy) X 2; rest as needed
B2.hollow plank X 40 seconds X 2; rest as needed
C.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.run 1.5 miles for time--record time
B.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups
C.Cuban Rotations @ 2020 X 5 X 2; rest as needed
*compare run to 08.10.15

09.21.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B.AMRAP of strict pull-ups (best of 3 sets); rest as needed
C.work up to a heavy 3 rep back squat @ 20X0
D.row 400 meters X 3; rest row time
*compare to 08.05.15

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice X 5 sets--record longest HS hold
C.broad jump X 1 X 5 (record best jump); rest as needed
D1.weighted pull-ups X 5 X 4; rest 30 seconds
D2.~100 meter run w/2 step side shuffle embedded randomly X 4; rest as needed (go from fence to street)

09.18.15

Fitness
A.12 max vertical jumps (w/step in) rest as needed
B1.bulgarian DL @ 1121 X 6-8 X 3; rest 0
B2.seated internal rotations X 10 (alt) X 3; rest 75 seconds
C1.OH press @ X120 X 5-7 X 3; rest 0
C2.duck walk 1 length X 3; rest 0
C3.100 meter suitcase carry (switch 1/2 way) X 3; rest 90 seconds

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
B.duck/jump reaction w/partner for ~ 3-5 minutes (switch every 10)
C1.hang snatch @ ~55% X 2 X 4; rest 45 seconds
C2.ice cream makers X 5-6 X 4; rest 60 seconds
D1.ring superman X 10 seconds X 3; rest as needed
D2.cuban rotations @ 2020 X 10 X 3; rest as needed

09.17.15

Fitness
A.21-18-15-12 reps/cals for time
Row (cals)
Russian swings 55/35
B.side plank X 20 seconds ea X 3; rest as needed
C.cuban rotation @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
C.Freestyle tumbling practice 5:00
D.6:00 @ 85%
5/3 strict pull-ups
100 meter run
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
10 hindu push-ups
50 rope skips
10 alt cossack squats
rest 3:00
@ 85%
row 750/600
run 600

09.16.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.6:00 @ 85%
Row 300 meters
10 NJ burpees
20 box step-ups @ 24/20
Rest 3:00
6:00 @ 85%
Run 200 meters
5 pull-ups
12 walking lunge steps
Rest 3:00
6:00 @ 85%
5 hindu push-ups
10 wall ball shots
5 ring rows
25 jump rope reps

Performance

A.wall line drill X 15-20 seconds X 2; rest as needed

B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed

B2.sideways tuck jump X 6 alt X 3; rest as needed

C1.shrimp squat X 6 ea X 3; rest 30 seconds

C2.L-to-TTB X 5-6 X 3; rest 0

C3.seated leg internal rotation X 10 alt X 3; rest 60 seconds

C.run 2:00 @ 85% X 4; rest 60 seconds

09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed

09.14.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.1-3 ladder (ea side)
Turkish get-up ea side
D.5-1 ladder
OA KB press (each)
Strict pull-ups
E.ring superman X 10 seconds X 3; rest as needed
F.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B2.Forward rolls X 3 X 3; rest as needed
C1.single leg DL X 5 ea X 3; rest 30 seconds
C2.OA KB press @ X020 X 6-8 ea X 3; rest 0
C3.spinal twist X 5ea x 3; rest 75 seconds
D.~100 meter run w/5 step side shuffle embedded X 5; rest as needed(go from fence to street)

09.11.15

Fitness
A1.3 broad jumps X 4; rest as needed
A2.6 steps of lizard crawl X 4; rest as needed
B1.weighted pull-ups (supinated) X 6-8 X 3; rest 30 seconds
B2.front squat @ 22X1 X 6-8 X 3; rest 0 seconds
B3.lunge with rotation X 5ea X 3; rest 60 seconds
C.DB ext rotation @ 2020 X 8 ea X 2; rest as needed

Performance
A.for time
row 1,000/900 meters
30 alt pistols
20 hang power snatches @ 50% of snatch
50 push-ups
20/12 strict pull-ups
run 1,000 meters
B.DB ext rotations @ 2020 X 10 ea X 2; rest as needed