TZ Strength Base Programming (Sample Week)
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TZ Strength Base 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
(AM Session) 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 betweenEMOM 16, alternating:
a) 10 Split Stance Romanian Deadlifts, left
b) 12 Hip/Back Extensions
d) 10 Split Stance Romanian Deadlifts, right
c) 20 Hollow Rocks
Run 60 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, 3x3(AM Session)
Row 5k Time Trial
Power Clean + Power Jerk + Jerk 1-1-1, 4x1Alternating:
a) Handstand Bail 3x5
b) Glide Swing 3x5
Power Snatch 3-3-3, 3x3Clean Pull + 5 Count Eccentric + Clean 2-2-2, 3x2
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BTN Jerk 5-5-5, 3x5(AM Session)

Alternating:
a) Tripod Lift-Off 3x5
b) Ring Tap Swing 3x5
Deadlift 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
Push Press 10 @ 6, 10 @ 7, 10 @ 8, plus two down sets (load drop -10%)EMOM 12, alternating:
a) 5 Back Squats, use 90% of Tuesday'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.
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Muscle-Up 2:00 Work/2:00 Rest x 3(AM Session)

Alternating:
a) Planche Rock 3x5, 10 seconds/rep
b) Single Arm Active Hang 3x5, 5 seconds/rep
Power Clean 30 Reps For Time, 165#/110#3 Rounds For Time:
40 GHD Sit-Ups
8/5 Rope Climbs, 15' Ascent
EMOM 12, alternating:
a) 5 Back Squats, use 90% of Tuesday'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.
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EMOM 12, alternating:
a) 15 Kettlebell Swings, 24kg/16kg
b) 12/8 Pullups + 8/5 Ring Dips
(PM Session)

Back Squat 10 @ 6, 10 @ 7, 10 @ 8, plus two down sets (load drop -10%)
Strict Weighted 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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3 Rounds For Time:
40 Pushups
20 Toes-to-Bar
10 Power Snatch, 115#/75#
(PM Session)

AMRAP 20:
100' Double Kettlebell Front Rack Walking Lunge, 24kg/16kg
20/15 Assault Bike Calories
5 Rounds For Time:
10 Deadlifts, 185#/135#
10 Chest-to-Bar Pullups
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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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