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

TZ Off Season 5.21.14

Weightlifting

1) Snatch from Blocks 70%x2, 75%x2, 80%x1x3

2) Clean from Blocks 70%x2, 75%x2, 80%x1x3

Notes: Rest 60-90 seconds between sets.

Strength

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

2) Find a 5 rep max deficit handstand pushup, then perform as many sets of 5 as possible in 6 minutes to 80%

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

Capacity

For time:
Row 1000m
50 wall ball
30 ring dips
Row 750m
40 wall ball
20 ring dips
Row 500m
30 wall ball
10 ring dips

TZ Off Season 5.20.14

Weightlifting

Front Squat + Jerk 70%x(2+1)x1, 75%x(2+1)x1, 80%x(2+1)x3

Strength

1) Deadlift 1 @ 9, drop to 2 @ 9, plus two down sets (load drop)

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

3) 6 minutes max rep L-Pullups

Notes: Better mechanics over more reps. Duh.

Aerobic Development

30 minute open run

Accessory

a) Unilateral Offset Row 3×10/side
b) Y Press 4×10
c) 50 V-Ups/50 Tuck-Ups/50 Hollow Rocks

TZ off season 5.19.14

Weightlifting

1) Snatch Pull + Snatch 70%x(1+2,) 75%x(1+2)x2, 80%x1x2, 85%x1x2

2) Clean Pull + Clean + Jerk 70%x(1+2+1,) 75%x(1+2+1)x2, 80%x1x2, 85%x1x2

Notes: Rest 60-90 seconds between sets.

Strength

1) Back Squat 1 @ 9, drop to 3 @ 9, plus three down sets (load drop)

2) For time:
20 strict muscle-ups

Notes: Compare to 140506.

Capacity

Every 2 minutes for 10 minutes:
5 power cleans, 135#/95#
5 thrusters, 135#/95#
5 power snatch, 135#/95#
5 overhead squats, 135#/95#

Notes: Complex must be completed without releasing barbell. Power cleans and power snatches are touch-and-go at floor.

TZ Off Season 5.16.14

Weightlifting

1) Snatch 75%x2, 80%x2, 85%x1x2, 90%x1, 95%x1x2

2) Clean & Jerk 75%x(1+2), 80%x(1+2), 85%x1x2, 90%x1, 95%x1x2

Notes: Rest 60-90 seconds between sets up to 85%, 90-120 seconds over 85%.

Capacity

30-20-10 for time:
Power Clean 135#/95#
Handstand Pushup

Row 500m after each round

Accessory

a) Supine Row 3×10, one second pause @ top
b) Supine Grip Band Pullapart 4×10
c) Arch/Hollow Snap 4×10, rest 60 seconds

TX Off Season 5.13.14

Aerobic Development

30 minute open run

Notes: Try to maintain pace from 25 minute open run 140506.

Weightlifting

2 Front Squats + 1 Jerk 70%x1x2, 75%x1, 80%x1x2, 85%x1x2

Notes: Rest 60-90 seconds between sets.

Strength

1) Press 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue (4 down sets)

2) Deadlift 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue (4 down sets)

3) 8 minutes max strict Chest-to-Bar pullups

Accessory

a) Unilateral Row with Offset Handle 3×10/side
b) Y Press 4×10
c) 40 V-Ups/40 Tuck-Ups/40 Hollow Rocks

TZ Off Season 5.12.14

Weightlifting

1) Snatch 70%x2, 75%x2, 80%x2x2, 85%x1x2, 90%x1

2) Clean & Jerk 70%x(2+1), 75%x(2+1)x2, 80%x(2+1)x2, 85%x1x2, 90%x1

Notes: Rest 60-90 seconds between sets. DO NOT perform any doubles touch-and-go!

Strength

1) Back Squat 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue (5 down sets)

2) Establish a 3RM deficit handstand pushup, then 6 minutes max triples @ 80%

Notes: Do not go deeper than shoulders level with hands If you can do so, add load instead.

Capacity

“Elizabeth”
21-15-9 reps for time:
Squat Clean 135#/95#
Ring Dip

Notes: Yes, I know that at the Games “Elizabeth” is done with power cleans. Sucks for you.