Week of 4.12.21

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday, April 12

AM (Optional But Highly Encouraged)

x4: 9:00 Row @ Zone 1, 1:00 Rest

Coach’s Notes: The one minute of rest is really just to give you an opportunity to stand up and limit discomfort from sitting on the erg for 40 minutes straight. Treat this piece like it’s 40 minutes continuous in terms of mental approach, pacing and sustainability.

PM
A. ZOAR Snatch Warm-Up

B. Snatch (3 x 1.1) 75%

C. Back Squat
(2 x 4) 80%
(2 x 3) 85%
(3 x 1) 90%

D. Murph Prep
(wear a vest for both parts if you have one)
7 Rounds @ Steady Pace
-4 Pull-Ups (Strict or Kipping, your choice)
-8 Push-Ups
-12 Air Squats
…
10 Sets
-30s Run @ Smooth Pace
-30s Walk

+
E. Foam Roll Quads (1:30 / side)
F. Kneeling Hip Flexor Stretch with Banded Distraction (1:30 / side)
G. Seated Biceps Stretch (2:00)

Tuesday, April 13

A. 5:00 SkiErg (Sub Row) – Nasal Breathing Only

B. Hip Flow (x6 per element)

C1. Front Rack Elbow Rotations (3 x 8 / side)
C2. Front Squat Hold (3 x 15 Breaths) 65/45lbs
*keep your full hand on the bar (hook grip if necessary)

D. Every 30s x 10: Depth Jump 24/20″ + Broad Jump
*rebound jumping as high as possible vertically, then land and jump as far as possible horizontally.

E. Squat Clean + Push Jerk + Split Jerk (6 Sets) 74% of C&J

F. Strict Press (4 x 6) 73%

+
AMRAP 20:00
-6 Alternating Dumbbell Box Step-Ups 50/35lbs per Hand
-6/4 Calorie Ski (Sub Row) – reset monitor
-6 Dumbbell Thrusters 50/35lbs per Hand
-6/4 Calorie Ski (Sub Row) – reset monitor
*Rest 1:00 b/w rounds

+
-3:00 Ski or Row @ Recovery Pace (Nasal Only)
-1:00 Banded Overhead Triceps Stretch per Arm
-1:00 Fingers-Facing Wrist Stretch
-1:00 Seated Biceps Stretch

Wednesday, April 14

AM (Optional But Highly Encouraged)

x4: 9:00 AirBike (or) BikeErg @ Zone 1, 1:00 Rest

PM

A. 3 Rounds @ Warm-Up Pace
-1:30 AirBike – Nasal
-12 Prone PVC Dislocates (sub a band)
-12 Seated L-Sit Raises
-12 Sumo Stance Good Mornings – empty barbell

B. Sotts Press Variant – Your Choice (3 x 6) empty bar

C. Snatch + Snatch Balance (5 Sets)
*start at 60% of Snatch & Climb every other set
*end at a submaximal weight where your technique does not break down

D. Back Squat (8,10,12) @70% | Rest 3:00

E1. Ring Support Tuck Hold (4 x 20s)
E2. Prone Banded Hamstring Curls (3 x 40)
E3. Tabletop Glute Bridges (3 x 15)

Thursday, April 15

A. 3 Rounds
-x4: 20s Single Unders + 20s Speed Steps
-10 Up-Dog to Down-Dog
-20s RNT Banded Reverse Lunge – Medially Banded
-5 Forward Shoulder Circles per Arm
*execute each rotation on an 8s count working for active control through the toughest parts of the range

B1. Snatch Grip RDL (3 x 5) @40×0, empty bar
B2. Low Ring Plank Pike (3 x 6)

C. Deadstop Deadlift (5 x 4) 73%

D1. Strict Chest-to-Bar (7 x 3)
*weight or assist to make appropriately challenging
D2. Strict Ring Dip (7 x 3)
*weight or assist to make appropriately challenging

F. E2M x 6-7 Sets: 15s AirBike Sprint @ Max Effort
*if wattage drops >10% from the first set, stop the workout and move to G.

G. Accumulate…
-5:00 Walk with Breath Sync
-2:00 Passive Squat Hold
-2:00 Dead Hang from the Pull-Up Bar

Friday, April 16

AM (Optional But Highly Encouraged)

ZOAR Run Warm-Up
+
[30:00 Clock]
-Run @ Mile TT Pace Until HR enters Zone 3
-Walk 1:30 (or) until heart rate is <100 bpm, whichever comes first

Coach’s Notes: For the first interval, stop running when your heart rate enters Zone 2. For every interval following, stop running when your heart rate enters Zone 3. This will prevent you from having a long, hard interval right at the beginning of the workout, dampening the rest of the workout.

Also, here’s some food for thought on run form…

PM
A. ZOAR Snatch Warm-Up

B. Every 15s x 12 Reps (3:00): 1 Power Snatch 70%

C. Every 15s x 12 Reps (3:00): 1 Power Clean & Push Jerk 70%

D. Back Squat
(2 x 8) 70%
(2 x 8) 75%
(1 x 8) 80%

E1. Banded 90-90 Raises (4 x 15)
E2. Plank Middle Split (4 x 45s)

Saturday, April 17

The MASH

A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)

B. 4 Rounds @ Warm-Up Pace
-8 PVC Dislocates
-2 Floor-to-Standing Rope Walks
-8 Breath Goblet Squat Hold 35/25lbs
-4 Overhead Squats, empty bar @31×1

C. Movement Prep
Build to 135/95lb Overhead Squat for a set of 5-8
+
Hit 1-2 small sets of each of the following…
-Thrusters
-Rope Climbs (sub supinated strict pull-ups)
–Double DB Overhead Walking Lunge
–Double DB Hang Snatch
(Rest 5:00)

D. Sport

For Total Time (Including Rest)
3 Rounds
-35/25 Calorie AirBike
-12 Overhead Squat 135/95lbs
*reset the bike monitor each round

(Rest Exactly 5:00)

4 Rounds
-25ft Double DB Overhead Walking Lunge 50/35lbs per Hand
-8 Double DB Hang Snatch 50/35lbs per Hand

(Rest Exactly 5:00)

-21-15-9 Thruster 95/65lbs
-3-2-1 Rope Climb 15ft
(sub 9-6-3 supinated strict pull-up)

E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits

Sunday, April 18

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.