For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, January 17
Deload Day 1/2
[10:00 Choice Cyclical][10:00 Active Mobility]
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A. Back Squat (5 x 5) @41×1 – 60%
B. Deadlift (5 x 4) @40×0 – 60%
C. Strict Press (3 x 8) 60%
D. Rope Climb (8 x 1) 15ft – for quality
E. Banded Strict Pull-Up (3 x 8-10) ran
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EMOM 16 @ Easy Pace
1) 40s Row
2) 40s AirBike
Tuesday, January 18
Deload Day 2/2
1k Row @ Easy Pace
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Tabata Single Unders
(x8: 20s Work, 10s Rest)
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1k Row @ Easy Pace
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Squat Snatch: Build to 10 Singles @ 60%
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1k Row @ Easy Pace
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Clean & Jerk: Build to 10 Singles @ 60%
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1k Row @ Easy Pace
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Banded Shoulder External Rotations (3 x 12ea)
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1k Row @ Easy Pace
Wednesday, January 19
Move Through…
-1k AirBike @ Easy Pace
–Squat Sequence 1.0
-1k AirBike @ Easy Pace
–Squat Sequence 2.0
-1k AirBike @ Easy Pace
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A. Back Squat (6 x 1) @60×1
*start @ 60% and build to heavy single
B. EMOM 4: 4 Bar-Facing Burpees
*this is unfatigued skill practice
*use the style of burpee you plan to use for the test
*style 1: the Worm
*style 2: the 2-Step Shuffle
*style 3: the Diagonal Dash
C. Power Clean (drop) Squat Clean: Build to 80% of Weaker Lift
D. Rehearsal – Complete @ Workout Pace
1…2…3…4 Bar-Facing Burpee
1…2…3…4 DB Squats 50/35lb per Hand
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Open Workout 18.2 / 18.2a
[12:00 Clock]
For Time // 1-2-3-4-5-6-7-8-9-10
-Dumbbell Squats 50/35lbs / Hand
-Bar-Facing Burpees
…
-1 Rep Max Clean
*power clean or squat clean permitted
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5-10min AirBike Flush
5-10min Self-Directed Mobility
Thursday, January 20
[0:00-10:00] Choice Cyclical*nasal, easy
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[10:00-30:00] Unfatigued Skill Work
Coach’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 in The Whiteboard.
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4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
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[At 50:00] Spine Stability
A. High Plank Hold (3 x 15 Nasal Breaths)
B. Side Plank (3 x 12 Nasal Breaths / side)
C. Bird Dog (3 x 5 / side) slow & controlled
Friday, January 21
EMOM 7: 25s AirBike + 25s Dead Hang
…
EMOM 9
1) 8 Front Squat – empty bar
2) 8 Power Snatch – empty bar
3) 5 Hang Power Clean + 5 Push Press – empty bar
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A. Squat Snatch – full rest b/w sets
(2 x 1.1.1) 75%
(2 x 1.1.1) 85%
(2 x 1) 90-95%
B. Squat Clean + Squat Clean + Jerk (4 Sets) 88% of Weaker Lift
C1. Bench Press (4 x 4) RPE 7-8 for all
C2. Barbell Bent Over Row (4 x 6) RPE 7-8 for all
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“Gymnasty”
(compare to Jan-4, 2021)
*see the strategy video
For Time [16:00 Time Cap]
2 Rounds
40 Air Squat
30 Chest-to-Bar
20 Handstand Push-Up
…
2 Rounds
20 Alternating Pistols
15 Strict Handstand Push-Up
10 Bar Muscle-Up
…
In Remaining Time: Max Distance Handstand Walk
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–Foam Roller Routine
-7:00 Supine Breathing @2040 cadence
Saturday, January 22
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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3 Rounds @ Warm-Up Pace
-40 Single Unders
-8 Alternating Lizards
-8 Alternating Box Step-Ups 24/20″
-4 Burpees
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{8:00 Clock} Unfatigued Skill Refinement
–Burpee Box Get Up
–DB Box Step-Up
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Rehearsal
-6 Cal Row
-6 Burpee Box Get-Up 24/20″
-6 DB Box Step-Ups 50/35lb per Hand
-6 Burpee Box Get-Up 24/20″
-6 Cal Row
*10-20 DU prior to each movement
(Rest 4-6:00)
“Giza”
For Time (20min Cap)
-30 Cal Row
-30 Burpee Box Get-Up 24/20″
-30 DB Box Step-Ups 50/35lb per Hand
-30 Burpee Box Get-Up 24/20″
-30 Cal Row
*90 Double Unders prior to each movement
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5-10min AirBike @ Recovery Pace
5-10min Mobility; Choice
Sunday, January 23
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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