160827

Weightlifting

Power Clean 2-2-2, 3×2

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Sport

1) 7 Rounds For Time:
4 Muscle-Ups
12 Toes-to-Bar

2) For Time:
Run 1600m
50 Pushups
9 Rope Climbs, 15′ Ascent
Run 1200m
35 Pushups
7 Rope Climbs, 15′ Ascent
Run 400m
20 Pushups
5 Rope Climbs, 15′ Ascent

Notes
Wear a 20#/14# vest if one is available and it won’t kill you to do so.

Accessory

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

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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160826

Weightlifting

Power Snatch 2-2-2, 3×2

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Weightlifting Endurance

@ 0:00, Every 30 seconds x 10 sets:
2 Touch-and-Go Power Snatch, 135#/95#

@ 5:30: Max Power Snatches in 60 seconds, 135#/95#

Notes
Do not pace the 60 second effort. Push to absolute maximum.

Strength

Front Squat 3 @ 7, 3 @ 8, 3 @ 9, plus three down sets (load drop -10%)

Sport

For Time:
10 Strict Handstand Pushups, 6″/4″ Deficit
100′ Seated Arm-Over-Arm Sled Drag, +180#/+100#
20 Strict Handstand Pushups, No Deficit
200′ Seated Arm-Over-Arm Sled Drag, +135#/+75#
30 Handstand Pushups, 6″/4″ Deficit
300′ Seated Arm-Over-Arm Sled Drag, +90#/+50#

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160824

Weightlifting

Clean from 2″ Deficit 5×2, add 5-10lbs to last week’s top weight

Accessory Circuit

Every 4 Minutes x 4 Sets:
10 Touch-and-Go Deadlifts
10 Double Kettlebell Press
30-60 Second Hollow Hold

Notes
Touch-and-Go Deadlift and KB Press: The goal for both movements is to complete the set uninterrupted, and to be able to control the eccentric on every rep. The weight should be heavy enough to allow this, but to require focus and effort to do so. Make sure that you rack the kettlebells CORRECTLY for the press, i.e. the bells should be in front of your body, hands under your chin with a straight wrist. The KBs should NOT rest on your shoulders.

Sport

5 Rounds For Time:
10 Dumbbell Hang Squat Cleans, 55#/35#
10 Dumbbell Front Rack Walking Lunges, 55#/35#
20 GHD Sit-Ups

Accessory

1) Supine Grip Barbell Row 4×10
2) Front Delt Raise 3×10
3) Lateral Delt Raise 3×10
4) Rear Delt Fly 3×10
5) Biceps Curls 3×10
6) Overhead Triceps Extensions 3×10

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160823

61deb684-fd26-4e2f-ab08-4e8b7114b4c0

The next macrocycle of TZ Strength Affiliate Programming begins on 160912. The beginning of the macrocycle is the best time to get on board, so what are you waiting for? Fill out this form to get started!

Gymnastics

Handstand Hold, 5 Sets
Goal is 5 x 30 second hold with no hand movement

Endurance

Row 6k Time Trial

Strength

Press 5-5-5-5-5-5, add 5lbs to each of your sets from last week

Notes
First set = +5lbs from last week’s 5 @ 7
Second set = +5lbs from last week’s 5 @ 8
Third set = +5lbs from last week’s 5 @ 9
Fourth-Sixth sets = +5lbs from last week’s load drop sets

Sport

For Time:
10 Strict Press, 155#/75#
15 Strict Chest-to-Bar Pullups
10 Push Press, 185#/115#
30 Chest-to-Bar Pullups
10 Power Jerk, 225#/145#
50 Pullups

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