TZ Off Season 5.31.14

Strength

1) Back Squat to max in 3 attempts

2) Bench Press to max in 3 attempts

3) Deadlift to max in 3 attempts

Notes: Strongly recommended that you take a good 30 minutes between lifts, eat a snack (sugar is your friend,) watch some Regionals, etc. Treat this as if you were actually going for it in a meet, i.e. make sure your opening lift is a sure thing, second is a very nearly sure thing. Something like 1 @ 7-8, 1 @ 9, 1 @ 10.

Aerobic Capacity

Row 6k

Notes: Time trial. Do this 4+ hours and a good meal after your mock powerlifting meet.

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TZ off season 5.40.14

Weightlifting

1) Snatch to max in three attempts

2) Clean & Jerk to max in three attempts

Notes: Choose your attempts wisely. Take a 20 minute break between snatch and C&J.

Capacity

3 rounds for time:
15 goblet squats, 24kg/16kg
12 handstand pushups
9 burpees

Notes: If this amount of handstand pushups are taxing for you, scale them. You have benches to press tomorrow.

Accessory

a) Supine Row 3×8
b) Band Pull Apart 4×10
c) Arch/Hollow Snaps 5×10, rest 60 seconds

TZ Off Season 5.28.14

Weightlifting
1) Snatch 75%x2, 80%x1x2

2) Clean & Jerk 70%x(1+2,) 75%x1x2

Strength
1) Back Squat 2 @ 6, two down sets (repeat)

2) Max reps in 6 minutes: L-Hold Muscle-Up

Notes: Increase density from 140514.

Capacity
AMRAP 10 minutes:
12 overhead squats, 115#/75#
12 kettlebell swings, 24kg/16kg
12 chest-to-bar pullups

TZ Off Season 5.27.14

Aerobic Capacity

Run 6k

Notes: Time trial. Use a repeatable course, preferably flat.

Weightlifting

1) Snatch Pull + Snatch from Low Blocks 65%x(1+2), 70%x(1+2,) 75%x1x2

2) Clean Pull + Clean from Low Blocks 65%x(1+2), 70%x(1+2,) 75%x1x2

Strength

1) Deadlift 2 @ 6, two down sets (repeat)

2) Bench Press 2 @ 7, two down sets (load drop)

3) 6 minutes: max strict chest-to-bar pullups

Notes: Increase density from 140513.

TZ Off Season 5.26.14

Weightlifting

1) Snatch 75%x2, 80%x2, 85%x1, 90%x1

2) Clean & Jerk 75%x(1+2,) 80%x(1+2,) 85%x1

Notes: Rest 60-90 seconds between sets.

Strength

1) Back Squat 2 @ 6, 2 @ 7, 2 @ 8

Notes: We’re tapering, don’t be an asshole.

2) Find a 1 rep max deficit handstand pushup. Then perform as many reps as possible in 6 minutes to 70%.

Notes: Compare to 140507. Do not go deeper than shoulders level with hands. If you are able to do so, add load instead.

Capacity

4 rounds for time:
Row 300m
9 push press, 135#/85#

TZ Off Season 5.24.14

Capacity
For time:
Run 800m
50 kettlebell swings, 32kg/24kg
15 muscle-ups

Weightlifting
No Hands/No Feet Snatch from Low Blocks 60%x2x2, 65%x2, 70%x1, 75%x1x2

Strength
1) Back Squat 1 @ 9, drop to 2 @ 9, plus four down sets (load drop)

2) Bench Press 1 @ 9, drop to 2 @ 9, plus four down sets (load drop)

3) 4 minutes max reps L-Ring Dip
Notes: Goal is to increase density from 140517.

Aerobic Development
30 minute open row

TZ Off Season 5.23.14

Weightlifting

1) Snatch 4 attempts @ 92.5%

2) Clean & Jerk 4 attempts @ 92.5%

Notes: Four attempts ONLY.

Capacity

3 rounds for time:
20 box jumps, 30″/24″
20 pullups
20 deadlifts 185#/135#

Accessory

a) Supine Row 3×10,
b) Supine Grip Band Pullapart 4×10
c) Arch/Hollow Snaps 5×10, rest 60 seconds