Week of 1.18.21

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, Jan. 18

Row 2k @ 5k TT Pace +5-8s
*nasal breathing only

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A. Joint Rotations Warm-Up

B. Squat Sequence 2.0

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EMOM 10
1) 14/12 Calorie Row
2) 30s Max Double Unders
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EMOM 10
1) 14/12 Calorie Row
2) 25-30% of Toes-to-Bar Rep Max (Time Cap 25s)
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EMOM 10
1) 14/12 Calorie Row
2) 7-10 Double Dumbbell Clean & Jerk 50/35lbs per Hand

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500m Row @ 5k TT Pace +15-20s

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Accumulate…
-40 Banded 90-90 Raises
-60 Banded Lat Row
-2:00 Rear Plank Hold

Tuesday, Jan. 19

8:00 AirBike
*start in Zone 0 and progress to Zone 2, linearly

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A1. Prone PVC Dislocate (3 x 8) @ slow tempo, full grip on PVC
*sub a band if no PVC
A2. Goblet Squat; light (3 x 5) @44×1
A3. Ice Skater Jumps (3 x 8)
*set 1 moderate, set 3 maximal
B. EMOM 5: 5 TnG Muscle Snatch @ 40%
C. Overhead Squat (5×3) @80% | full rest

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E2M x 4 Sets [8:00]
[In a 2:00 Window]
-8x25ft Shuttle Run
-Max Dumbbell Snatch 50/35lbs
*score is total dumbbell snatches
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E2M x 4 Sets [8:00]
[In a 2:00 Window]
-8x25ft Shuttle Run
-Max Single Arm Dumbbell Thrusters 50/35lbs
*switch hands every 5 reps on the thrusters
*score is total thrusters

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Accumulate 5:00 in a Couch Stretch
*sync your breathing @4060 cadence

Wednesday, Jan. 20

A. 4 Rounds @ Warm-Up Pace
-2 Wall Walks
-8 Box Step-Ups 30/24″
-15 Hollow Body Rocks

B. 5:00 Static Handstand Hold Attempts
*here’s some drills to practice if you don’t feel comfortable making attempts yet

C. MaGill Curl Up (3 x 5 / side)

D. Clean & Jerk: All singles, building to 90-93%

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3 Sets:
-5 Deadlifts 335/215lbs (or) 75%, whichever is lighter
-1 Set of Kipping Handstand Push-Ups, stopping 3-5 reps from Exhaustion
*use the 2020 Open Standard (Start @ 1:00)
*rest to 8 out of 10 recovery

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3 Sets:
-15 Deadlift 225/155lbs
-2x25ft Handstand Walk (Scale: 5 Wall Walks)
*rest to 7 out of 10 recovery

Coach’s Notes: Watch the 2020 Open HSPU standards and set up a piece of tape for yourself for today’s training. Film your feet on the wall and review between sets to ensure your heels are going over the line. Work on a tight body line, hands not too far from the wall, and “pointing” your heels. Also, be sure to read up about how to meet the standard here.

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[20:00 External Clock]
Ski @ Recovery Pace
-At 3, 6, 9, 12, 15, 18: 12 Burpee Box Jump Overs AFAP
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Accumulate…
-150 Banded Seated Hamstring Curls
-50 Tabletop Glutes Bridges
-2:00 Seated Biceps Stretch

Thursday, Jan. 21

(Recovery Day)

AM
2:00 Supine Breathing @4080 cadence
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Box Breathing
*start @1111 cadence, and each breath add 1s to each “side” of the box (2nd @ 2222, 3rd @3333, etc.) until failure
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Joint Rotations Warm-Up

PM
15:00 Cyclical of Choice @ Zone 1
-E3M (+0:00): 60s Foam Roll Muscle Group of Choice
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(sub any PVC movement with a band or broomstick)
A. PVC Dislocate in Seiza Sit (2 x 5) @ slow tempo
B. Weighted PVC Dislocate (2 x 5) 2.5lbs (or) 1kg
C. Weighted Prone PVC Dislocates (2 x 5) 2.5lbs (or) 1kg
D. PVC Dislocate in Squat Hold (2 x 5)
E. PVC Overhead Squat (2 x 5) @33×1
F. Overhead Squat (2 x 5) @33×1 | empty barbell
G. Saddle Pose w/ Back Support (2 x 0:45) rest 30s
*if you are tight stay upright, if you are flexible lay down, if you in between prop your back with a medball
H. Plank Middle Split (2 x 30s)
I. Slider Front Split (2 x 0:45 / side) place hands on 5′-15″ supports, to keep your torso upright

Before Bed
Move Though…
-1:00 Seated 90-90 Hip Rotations
-0:45 Alternating Scorpions
-0:45 Seal Stretch
-0:45 Lizard Stretch per side
-5:00 Russian Baby Maker on the Wall: Breathing @4040 cadence

Friday, Jan. 22

A1. AirBike Cals (3 x 20)
A2. Banded Front Rack Stretch (3 x 30s / side)
A3. Turkish Getup (3 x 2 / side) light to moderate kettlebell
A4. Band Assisted Pistols (3 x 8)

B. EMOM 5: 3 TnG Squat Clean @ 50%

C. For Time
-30 Double Dumbbell Deadlift 50/35lbs per Hand
-4 Squat Snatches @75% (drop & reset)
(Rest 4:00 & Repeat)

D. Chest-to-Bar Silos

Silo 1: 10 or More Unbroken Chest-to-Bar
Chest-to-Bar Density Test
For Time: 75 Chest-to-Bar

[wpdiscuz-feedback id=”piy7b180om” question=”Please record your time.” opened=”0″][/wpdiscuz-feedback]

Record Your Score Here

Silo 2: Less than 10 unbroken Chest-to-Bar
Banded Strict Chest-to-Bar (5 x 5)

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3 Rounds
-1:00 Foam Roll Lats
-0:30 Fingers-Facing Wrist Stretch

Saturday, Jan. 23

The Name Game

This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.

Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.

Completing the ZOAR Competition Guide can be helpful in this process.

If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)

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A. Thermo
7:00 Cyclical of Choice @ Ramping Pace
*start @ Zone 0 and Climb to Zone 2 linearly

B1. Single Unders (3 x 60s) Rest 10s
B2. Fingers-Facing Wrist Stretch (3 x 20s) rock subtly | rest 10s
B3. Alternating Box Step-Up; bodyweight (3 x 10) 24/20″ | rest 10s
B4. Front Rack Elbow Rotations; Barbell in Rack (3 x 10 / side) rest 10s

C. Movement Prep – Move Through…
-Build to a Set of 5 Hang Clean & Jerk @ Workout Weight
-Double Unders (10.15.20.25) Rest 10-20s
-Dumbbell Box Step-Ups (4.4.4) Rest 10-20s

D. Rehearsal – Complete @ Workout Pace
-2:00 AirBike @ 10:00 TT Avg. Wattage
-3 Hang Clean & Jerk 135/95lbs
-35 Double Unders
-6 Dumbbell Box Step-Ups 50/35lbs per Hand

E. Test

“Butterfinger”

Every 2:30, Until Failure
-5 Hang Clean & Jerk 135/95lbs
-50 Double Unders
-10…14…18…etc. Box Step-Ups
*50/35lb Dumbbell per Hand, 24/20″ Box
*Score is number of complete reps

F. Flush – 5:00 AirBike @ Recovery Pace

G1. Fingers-Facing Wrist Stretch (4 x 0:30)
G2. Seated Biceps Stretch (4 x 0:30)

Sunday, Jan. 24

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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