TZ Strength Strength/Power Programming (Sample Week)
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TZ Strength Strength/Power Specialization Programming (Sample Week)
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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
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EMOM 16, alternating:
a) 8 Overhead Half Kneeling Split Squats, left
b) Run 200m
c) 8 Overhead Half Kneeling Split Squats, right
c) 8 Rotational Medicine Ball Throws/side

Glute Bridge 2x10-15 w/pause @ top
Side Lying Clam 2 x Volitional Failure/side (go until you feel a deep burn)
EMOM 12, alternating:
a) 10 Chest-to-Bar Pullups
b) 12 Hip/Back Extensions
c) 20 Hollow Rocks
Row
3:00 @ 22-26 strokes/minute
2:00 @ 26-28 strokes/minute
2 x 1:00 @ 28-30 strokes/minutes with 1:00 rest between
Run 30 Minutes @ 6EMOM 16, alternating:
a) 20 Single Arm Kettlebell Swings (10L/10R), light, focus on resisting rotation at bottom
b) 10 Half Kneeling Kettlebell Press, left
c) 10 Ring Rows w/Pause @ Top
d) 10 Half Kneeling Kettlebell Press, right
EMOM 16, alternating:
a) 100' A Skip
b) 15 Superman Extensions w/Pause @ top
c) 15 Wall Ball, 20#/14# to 10'
d) 5 Clean High Liftoffs + 5 Clean High Pulls + 5 Power Cleans (start with empty bar, finish no higher than 135#/95#)
Rest Day
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Snatch Without Hip Contact 3-3-3, 3x3BTN Jerk 5-5-5, 3x5Clean Pull + 5 Count Eccentric + Clean 2-2-2, 3x2Alternating:
a) Handstand Bail 3x5
b) Glide Swing 3x5
Power Snatch 3-3-3, 3x3Power Clean + Power Jerk + Jerk 1-1-1, 4x1
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Back Squat 10 @ 6, 10 @ 7, 10 @ 8, plus two down sets (load drop -10%)Muscle-Up 2:00 Work/2:00 Rest x 3Deadlift 8 @ 6, 8 @ 7, 8 @ 8, plus one down set (load drop -10%)Alternating:
a) Shoulder Block Leg Raise 3x10
b) Active Low German Hang 3x0:30
Front Squat 8 @ 6, 8 @ 7, 8 @ 8, plus one down set (load drop -10%)Push Press 10 @ 6, 10 @ 7, 10 @ 8, plus two down sets (load drop -10%)
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Barbell Walking Lunge (Back Rack)
4x20
Dumbbell Strict Press 4x12Row 5k Time TrialEMOM 12, alternating:
a) 5 Back Squats, use 90% of Monday's 10 @ 8
b) 8/6 Bar Muscle-Ups

Notes
Bar Muscle-Up: Sets should be submaximal, we're just accumulating volume here. Reduce repetitions accordingly.
3 Rounds For Time:
40 GHD Sit-Ups
8/5 Rope Climbs, 15' Ascent
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AMRAP 20:
12 Kettlebell Thrusters, 24kg/16kg
20/15 Assault Bike Calories
3 Rounds For Time:
40 Pushups
20 Toes-to-Bar
10 Power Snatch, 115#/75#
Weighted Chest-to-Bar Chin-Up 8 @ 6, 8 @ 7, 8 @ 8, plus two down sets (load drop -10%)For Time:
100 Double Unders
40 Burpees, touch both hands to target 8"/6" above max reach
100 Double Unders
40 Dumbbell Snatches, 70#/50#, alternating
100 Double Unders
40 Box Jumps, 24"/20"
100 Double Unders
AMRAP 14:
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squats, 115#/75#
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Alternating:
a) Split Stance Romanian Deadlift 4x10/side
b) Supinated Grip Barbell Row 4x10/side
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Note: In order to make this sample easier to read, video links and some notes are not included.
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