161206

Strength

Back Squat 8 @ 7, 8 @ 8, 8 @ 9, plus two down sets (load drop -10%)

Sport

1) 4 Rounds For Time:
9 Strict Handstand Pushups, 6″/4″ Deficit
9 Bar Muscle-Ups
18 Pistols, 24kg/16kg kettlebell, alternating

2) 3 Rounds For Time:
75′ Overhead Walking Lunge, 155#/105#
75′ Handstand Walk

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161205

Weightlifting

Snatch High Liftoff + 5 Count Eccentric + Snatch 2-2-2, 3×2

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Each set must be completed in no more than twenty-five seconds total, from breaking the first liftoff from the floor to standing with the second Snatch. Make sure that the eccentric is a full five count. Do not touch-and-go the Snatch.

Strength

Push Press 10 @ 7, 10 @ 8, 10 @ 9, plus one down set (load drop -10%)

Speed

Jog 800m
3×50′ High Knees + 50′ Buttkickers + 50′ Carioca
3x10m Sprint Start
1x100m hard run
4x100m Sprint, rest 2:00 between efforts
4x50m Sprint, rest 2:00 between efforts
Jog 800m

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161203

Weightlifting

Clean & Jerk 1RM

Sport

“Murph”
2016 CrossFit Games Partitioning

For Time:
Run 1 Mile

5 Sets:
20 Pullups
40 Pushups
60 Squats

Run 1 mile

Notes
If you have one, and it is appropriate for you to do so, wear a 20#/14# vest.

Accessory

Full Range Calf Raise w/10 Second Eccentric, 3-4×8-10

Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.

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161202

Weightlifting

Power Snatch 1RM

Sport

AMRAP 9:
30 Wall Ball, 20#/14# to 10′
30 Calorie Assault Bike
30 Handstand Pushups

Notes
Handstand Pushups: 2016 Open Standard.

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161201

The next macrocycle of TZ Strength programming begins this coming Monday, December 5th.

This macrocycle will carry us all the way through the 2017 Open! If you’re looking for a program that will help you improve on your weaknesses without sacrificing the strengths you need to perform during the Open, TZ Strength Specialized Programming may be for you! The beginning of a new macrocycle is the best time to begin, so go here to get started!

tz-strength-specialized-programs

Along with the new macrocycle of TZ Strength competition programming, TZ Strength Affiliate Programming is entering a new block. TZ Strength Affiliate Programming is designed to be inclusive yet challenging, consistent yet varied, and serious yet fun. Go here to get in on the next macrocycle!

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Endurance

For Total Time:
50/40 Calories Row
Rest 3 Minutes
40/30 Calories Row
Rest 2 Minutes
30/20 Calories Row
Rest 1 Minute
20/10 Calories Row

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161130

Weightlifting

Clean 1RM

Strength

Deadlift 1RM

Gymnastics

Bar Muscle-Ups
Perform reps to 2-3 reps shy of failure
Rest 30 seconds
Perform reps to 1-2 reps shy of failure
Rest 30 seconds
Perform reps to failure

Rest 5 minutes, repeat

Endurance

Row 2k Time Trial

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