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Monday, January 10
Row 1k @ Ramping Pace
*start at 5k TT +8-10s
*increase pace every 200m
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A. Hinge / Hip Disassociation Routine
B. X Sets:
For Time // 13-11-9
-Deadlift 225/155lb
-kHSPU*
*1s pause in the lockout of each rep
*hands must be in a 40×24″ box
…
1k Row @ Recovery Pace (after each set)
*silo 1 (projected top 1% in Open)
“X” = 4 Sets
*silo 2 (projected top 5% in Open)
“X” = 3 Sets
*silo 3 (projected top 15% in Open)
“X” = 2 Sets
Coach’s Notes: The is an excellent piece to prep you for the volume of qualifier style workouts. Hit the DL / HSPU piece of each set hard, then use the row as a recovery.
Athletes completing 2 sets will perform 66 reps of each movement.
Athletes performing 3 sets will complete 99 reps of each movement.
And top athletes performing 4 sets will complete 132 reps of each movement.
Despite having a the appearance of a rep scheme you can hit with intensity, this piece will get long, so take a more methodical than “full send” approach.
C. Side Plank: Accumulate 2:00 / side
D. Banded Shoulder Health Routine
Tuesday, January 11
12:00 Clock @ Warm-Up Pace
-8 Cal AirBike
-8 Scap Pull-Ups
-8 Prone PVC Dislocates
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A. Snatch Cycling
EMOM 4: 3 TnG Squat Snatch 60%
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EMOM 4: 3 TnG Power Snatch 65%
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EMOM 4: 1.1 Power Snatch 78%
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EMOM 4: 1.1 Squat Snatch 82%
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B. Gymnastics Variance
For Quality
-Accumulate 300% of Your Ring Muscle-Up Rep Max
(In other words, if your Rep Max is 6, complete 18 reps)
(Scale: Accumulate 30 Low Ring Transitions)
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For Time // 10-8-6-4-2
-Strict Pull-Up
-Burpee to Pull-Up Bar Touch
…
For Time // 21-15-9
-Toes-to-Bar
-Burpee to Pull-Up Bar Touch
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C. AirBike Conditioning
[18:00 External Clock]
6 Sets: (rest 60s b/w)
-25/18 Calories
*reset the bike before each set
*each set must be faster than the previous or you terminate the workout and ride at a recovery pace in the remainder
Coach’s Notes: Athletes are to ride the bike the entire 18:00 Clock. If you finish all six sets successfully before the time is up, then ride at a recovery pace in the remaining time. If you do not finish before the 18 minute mark is reached, stop where you are at, you have been capped. If you do not improve your time on each set, stop the workout and ride at a recovery pace in the remainder.
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Wednesday, January 12
Tabata Single Unders
(x8: 20s Work, 10s Rest)
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5 Sets for Quality:
-5 RDL
-5 Bent Over Row
-5 Front Squat
-5 Strict Press
*use an empty bar
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Build to Starting Weight for “A”
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A. Clean & Jerk Battery
E2M x 6-8 Sets:
-50 Double Unders (Cap at 40s Mark)
-1.1.1 Power Clean & Push Jerk 72-74%
B. Rate Focused Intervals
E2M x 6-8 Sets:
-6 Burpee Box Jump Over 24/20″
-X Alt DB Hang Clean & Jerk 50/35lb
-X Wall Ball
*silo 1 (projected top 1% in Open)
“X,” = 14 reps
*silo 2 (projected top 5% in Open)
“X” = 10 reps
*silo 3 (projected top 15% in Open)
“X” = 6 reps
C. Midline Volume
Complete @ 60% Effort
-25 GHD
-25 Cal Ski
-25 GHD
-25 Cal Ski
-25 GHD
-25 Cal Ski
-25 GHD
(sub skierg for rower)
(sub straight leg sit-ups for GHD)
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D. Hip Flexor Mobility Checklist
Thursday, January 13
[0:00-10:00] Choice Cyclical*nasal, easy
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[10:00-30:00] Unfatigued Skill WorkCoach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.
Don’t know where to start?
Check out the resources in the Movement Library (and/or) consult my help on The Whiteboard.
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4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
… [At 50:00] Spine Health
A1. Alternating Scorpions (3 x 8 alternating)
A2. Seal Push-Ups (3 x 8)
A3. Up-Dog to Down-Dog (3 x 8 per position)
A4. Supine Torso Rotation (3 x 10s / side)
A5. Lateral Body Stretch using Door / Rig (3 x 10s side)
Friday, January 14
15:00 Clock @ Warm-Up Pace
-8 Calorie Row
-5 Muscle-Up Ring Row
-20s Dip Stretch on Low Rings
-8 Boot Strappers
-5 Muscle Snatch; empty barbell
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A. Squat Snatch + 2 Overhead Squat (8 Sets)
*75-80-85-90-90-85-85-85% of Squat Snatch
B. EMOM: 1 Front Squat
*start @ 135/95lb and build by 20/10lb each minute
*end at RPE 9.0-9.5
C. {10:00 Clock} Push Jerk: Build to Heavy TnG Triple
*from the rack or the blocks
D. Back Squat (4 x 10) 60%
*rest as little as needed to be successful
E. Gymnastics Density Silos
(pick the silo that gives you a good opportunity to finish under the cap)
Silo 1 // 4 Rounds for Time (8min Cap)
-8 Bench Press 135/85lb
-8 Bar Muscle-Up
Silo 2 // 4 Rounds for Time (8min Cap)
-8 Bench Press 115/65lb
-8 Banded Strict Pull-Up
F. Unfatigued Skill Refinement
[8:00 Clock] Rope Climb Practice
G1. Couch Stretch (2 x 1:00 / side)
G2. Banded Lat Stretch (2 x 0:40 / side)
Saturday, January 15
The Name Game
7:00 AirBike @ Smooth Pace
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A1. Supinated Scap Pull-Ups (4 x 8)
A2. PVC Dislocate in Curled Seiza (4 x 12)
A3. DB Curl & sPress (4 x 8 / arm) light
A4. 90-90 Hip Rotations (4 x 8)
B1. Elevated Cat Pose with Fingers Interlocked (3 x 30s) no rest
B2. Elevated Cat Pose with Fingers Interlocked End Range Isometrics (3 x 10s.10s.10s / way) rest 10s, no rest
B3. Single Arm Squat Therapy (3 x 5 / arm)
C. Overhead Squat: Build to working weight for both BB & DB
*additional mobility b/w sets as needed
D. Rehearsal
2:00 AirBike @ Ramping Pace
…
2 Rounds
-4 OHS 95/65lb
-3 CTB
…
2 Rounds
-4 DB OHS 50/35lb – split evenly
-3 CTB
(Rest 4-6:00)
“Shoots & Ladders”
For Time (13min Cap)
3 Rounds
-12 OHS 95/65lb
-8 CTB
…
3 Rounds
-16 DB OHS 50/35lb
-16 CTB
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5-10min AirBike @ Recovery Pace
5-10min Mobility; Choice
Sunday, January 16
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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