TZ Off Season 4.30.14

Weightlifting

1) Clean & Jerk from low blocks: Heavy single, then 80-85%x(2+1)x5

Notes: Low blocks place the bar anywhere below the knees, preferably around 3-4″ down (unless you have stupidly short legs.)

Strength

1) Paused Back Squat 3 @ 9 (load drop) 4-6% fatigue

2) 6 minutes max strict ring dips, 303 tempo

Capacity

1) 3 rounds for time:
Row 500m
10 bar muscle-ups
15 box jumps, 30″/24″

2) 25 minute open row

Notes: Try to maintain pace from 20 minute open row performed 140423.

TZ Off Season 4.28.14

Weightlifting

Hang Snatch: Heavy Single, then 80-85%x2x5

Strength

1) Deadlift 3 @ 9 (load drop) 4-6% fatigue

2) Press 3 @ 9 (load drop) 4-6% fatigue

3) 6 minutes of strict muscle-ups

Notes: Goal is to improve density (i.e. work at a higher rate per minute) from 8 minute test performed 140408.

Capacity

For time:
Push prowler 400′, heavy
At the top of every minute, including the first, perform 5 burpees

Notes: Turn prowler every 100′. High handles only. Should be heavy enough that 100′ takes you 60-70 seconds on the first go.

Accessory

a) Pendlay Row 4 @ 9 (load drop) 4-6% fatigue
b) Half Kneeling Press 4×6/side
c) 6 minutes max reps strict toes-to-bar

TZ Off Season 4.28.14

Weightlifting

Hang Clean & Jerk: Heavy single, then 80-85%x2x5

Notes: Hang is directly above the knees. If another hang position is to be used, it will be specified.

Strength

1) Back Squat 3 @ 9 (load drop) 4-6% fatigue

2) Weighted Pullup 4 @ 9 (load drop) 4-6% fatigue

Capacity

1) For time:
60 calories on Airdyne
40 dumbbell snatches, 70#/50#, alternating
20 handstand pushups, 8″/5″ deficit

2) 25 minute open run

Notes: Try to maintain pace from 20 minute open run performed 140421.

TZ Off Season 4.26.14

Weightlifting

Snatch from blocks, heavy double then 85-90%x2x5

Capacity

“Amanda”

9-7-5 reps for time:
Muscle-Up
Squat Snatch 135#/95#

Strength

1) Back Squat 4 @ 9 (load drop) 4-6% fatigue

2) Bench Press 4 @ 9 (load drop) 4-6% fatigue

3) 5 minutes max strict ring dips, 303 tempo

TZ Off Season 4.25.14

TZStrength
Weightlifting

1) Snatch to max

2) Clean & Jerk to max

Capacity

1) “Legless”

For time:
27 thrusters, 95#/65#
4 legless rope climbs, 15′ ascent
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Notes: 10 minute time cap. You may not use your legs on the way up or on the way down.

Accessory

a) Kettlebell Push Press 4×10/side
b) Two dumbbell row, paused at top, 4×10
c) 5 minutes max reps strict toes-to-bar, 303 tempo

Notes: Kettlebell push press should be performed from a proper kettlebell rack position. The bell should rest on the forearm, and the elbow should be tucked to the ribcage. Rows are performed with a prone grip, torso at approximately 45 degree angle. Bring the dumbbells to the chest, squeeze shoulder blades together hard at top and hold for a 1 second pause.

TZ Off Season 4.23.14

TZ Strength

Weightlifting
Clean & Jerk from blocks, heavy double, then 85-90%x2x5

Strength
1) Front Squat 4 @ 9 (load drop) 4-6% fatigue

2) 6 minutes max reps strict HSPU, 4″/3″ deficit

Capacity
1) 30-20-10 for time:
Pullup
Overhead Squat, 95#/65#

2) 20 minute open row

Notes: Moderately hard pace.

TZ off season 4.22.14

TZ Strength 4.22.14
Weightlifting

Paused Snatch heavy double, then 85-90%x2x5

Strength

1) Deadlift 4 @ 9 (load drop) 4-6% fatigue

2) Press 4 @ 9 (load drop) 4-6% fatigue

3) Max reps in 6 minutes: Strict pullup, 303 tempo

Notes: 3 count up, 3 count down.

Capacity

“16 Tons”

For time:
Row 1000m
Prowler Push 1000′
Row 750m
Prowler Push 750′
Row 500m
Prowler Push 500′
Row 250m
Prowler Push 250′

Notes: 50′ turnarounds, high handles only. Weight on prowler should be LIGHT, something you can move continously. On turf, I’d recommend +90# for men, +50# for women. Adjust accordingly if your surface is harder.