So first and foremost the TZ warm up is individualized so that not only are you getting yourself warm but you have time to gradually improve upon your skill weaknesses by slowly adding volume to the movements you have chosen to work on. With that being said I feel, and sure the other coaches would agree, that you should be sticking with the Push/Pull movements that a coach has helped you chose or you have agreed upon with a coach for at least 4-6 weeks while slowly adding volume to each movement. (Example week 1: 1-2 Strict pull ups and 1-2 Strict HSPU week 2: 2 -3 strict pull ups and 2-3 HSPU basic example) For the mid-line and squatting work it can change slightly more often but should still hold to the rule of improving (aka adding volume or time etc).. If you guys have further questions regarding the TZ warm up don't hesitate to ask.
Movement Guide for the TZ Warm up is as follows (keep in mind there are more but not all are listed)
Pull:
Strict pullup
Strict CTB pullup
Strict Chin-Up
Strict CTB chin-up
Kipping pullup
Kipping CTB pullup
Ring Row
L-Pullup
Push:
Pushup
True Pushup
Handstand Pushup
Ring Dip
Ring Pushup
Midline:
Front Plank
Side Plank
Hollow Rock
Superman Rock
Toes-to-Bar
Inchworm
Sit-Up
Plank Walk
L-Sit
Turkish Get-Up (keep reps low, these take time)
Squat:
Air Squat
Goblet Squat
Overhead Squat
Jerk grip overhead squat
Walking lunge
Goblet walking lunge
One legged squat
Step-Up (keep proper squat mechanics!)
CF 2 Strength
Monday- Backsquat 80%5x5
Tuesday- Clean and jerk every 90 sec starting at 75% of 1rm clean and jerk add weight after 2 but no more than 4 successful lifts x15
Wednesday- Front Squat 82.5%x3x6
Thursday- Bench 3x5 add 5lbs from most recent top set of 5
Friday- Snatch From below knee 90%x1x8
Saturday- Make Up strength Movement
CF 2 Conditioning
Monday-For Time run 1200m 63 KB Swings 36 Pull ups
Tuesday-For Max Load Without letting go of the bar "The Kent Plex" 5 Power cleans 5 front squats 5 push press 5 back squats 5 push jerks 5 power cleans 15min time limit
Wednesday-3 Rounds for Time 12 OH Walking lunges 10 Burpees 50 Double unders
Thursday-EMOM 10min 2 Deadlifts 275/155 1 Rope Climb (or 5 strict pull ups)
Friday- For Time 2-4-6-8-10-12 Thrusters 115/85 / Toe to bars Rest 1min Then 200 Double unders
Saturday-Conditioning make up for "Kent Plex" or other missed
CF1 Strength
Monday-Backsquat 5-5-5-5-5 no misses small jumps
Tuesday-Jerk From Rack to Heavy Single
Wednesday-Front Squat 3-3-3-3-3-3
Thursday-Bench 5-5-5
Friday-Snatch from below knee (review OH squat warm up and POS 1 warm up then proceed to below knee
Saturday-Same as CF2
CF1 Conditioning
Monday-Scale as Needed per athlete For Time Run 1200m 63 Russian Kb Swings 36 Pull ups / Ring Rows
Tuesday-"Kent Plex" Perform 3 Cycles wiithout letting the DB down 5 hang power cleans 5 squats(DB held on shoulder) 5 shoulder to overhead 5 squats 5 shoulder to overhead 5 hang power cleans......... Start on the lighter side and add if capable
Wednesday-3 Rounds for Time 12 OH walking lunges 10 burpees 100 single unders
Thursday-EMOM 10min 7 DB Deadlifts 5-10 Ring Rows or 2-5 Strict Pull ups
Friday-For time 2-4-6-8-10-12 DB Thrusters / Knee to elbow or hanging knee raises rest 1min 400 Single unders
Saturday-Same as CF2
Pull:
Strict pullup
Strict CTB pullup
Strict Chin-Up
Strict CTB chin-up
Kipping pullup
Kipping CTB pullup
Ring Row
L-Pullup
Push:
Pushup
True Pushup
Handstand Pushup
Ring Dip
Ring Pushup
Midline:
Front Plank
Side Plank
Hollow Rock
Superman Rock
Toes-to-Bar
Inchworm
Sit-Up
Plank Walk
L-Sit
Turkish Get-Up (keep reps low, these take time)
Squat:
Air Squat
Goblet Squat
Overhead Squat
Jerk grip overhead squat
Walking lunge
Goblet walking lunge
One legged squat
Step-Up (keep proper squat mechanics!)
CF 2 Strength
Monday- Backsquat 80%5x5
Tuesday- Clean and jerk every 90 sec starting at 75% of 1rm clean and jerk add weight after 2 but no more than 4 successful lifts x15
Wednesday- Front Squat 82.5%x3x6
Thursday- Bench 3x5 add 5lbs from most recent top set of 5
Friday- Snatch From below knee 90%x1x8
Saturday- Make Up strength Movement
CF 2 Conditioning
Monday-For Time run 1200m 63 KB Swings 36 Pull ups
Tuesday-For Max Load Without letting go of the bar "The Kent Plex" 5 Power cleans 5 front squats 5 push press 5 back squats 5 push jerks 5 power cleans 15min time limit
Wednesday-3 Rounds for Time 12 OH Walking lunges 10 Burpees 50 Double unders
Thursday-EMOM 10min 2 Deadlifts 275/155 1 Rope Climb (or 5 strict pull ups)
Friday- For Time 2-4-6-8-10-12 Thrusters 115/85 / Toe to bars Rest 1min Then 200 Double unders
Saturday-Conditioning make up for "Kent Plex" or other missed
CF1 Strength
Monday-Backsquat 5-5-5-5-5 no misses small jumps
Tuesday-Jerk From Rack to Heavy Single
Wednesday-Front Squat 3-3-3-3-3-3
Thursday-Bench 5-5-5
Friday-Snatch from below knee (review OH squat warm up and POS 1 warm up then proceed to below knee
Saturday-Same as CF2
CF1 Conditioning
Monday-Scale as Needed per athlete For Time Run 1200m 63 Russian Kb Swings 36 Pull ups / Ring Rows
Tuesday-"Kent Plex" Perform 3 Cycles wiithout letting the DB down 5 hang power cleans 5 squats(DB held on shoulder) 5 shoulder to overhead 5 squats 5 shoulder to overhead 5 hang power cleans......... Start on the lighter side and add if capable
Wednesday-3 Rounds for Time 12 OH walking lunges 10 burpees 100 single unders
Thursday-EMOM 10min 7 DB Deadlifts 5-10 Ring Rows or 2-5 Strict Pull ups
Friday-For time 2-4-6-8-10-12 DB Thrusters / Knee to elbow or hanging knee raises rest 1min 400 Single unders
Saturday-Same as CF2
