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Monday, Oct. 19
AM (optional)
A. Aerobic Accumulation
-30-45 Minutes @Z2
*erg of choice
PM
*the running elements of this session can be performed on the ground or the erg
A. Thermo
Move Through…
-400m Walk
-400m Run
-ZOAR Run Warm-Up
10m (out) + 10m (back) of each of the following (see video for demos)
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps
B. EMOM 4: 40s Form-Focused Run
C1. Penguin Hops (3 x 10)
C2. Double Down Drill (3 x 15s)
C3. No Jump Burpee (3 x 6)
D. Rehearsal
Move Through…
-20 Double Unders
-8 Bar-Facing Burpees
-200m Run
E. MetCon
4 Rounds, Each For Time, Mixing the Order
A) 100 Double Unders
B) 30 Bar-Facing Burpees
C) 400m Run
*Rest 2:30 b/w
-First time through… A, B, C
-Second time through… C, B, A
-Third time through… B, A, C
-Fourth time through… C, A, B
F. Flush
600m Walk with Breath Sync
G. Mobility, Move Through…
-3:00 Couch Stretch per side
-1:00 Lizard Stretch per side
Tuesday, Oct. 20
A. Thermo
-5:00 Cyclical of Choice, Nasal, @Z1
B. Add-On Program (Day 1, Week 3)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
C. Blended Cyclical
Ramping AirBike
4-6 Sets; based on feel
AirBike @ 100/150 watts & climb by 100/75 watts every 30s, until failure
-Rest 1:00
-2:00 Row @5k TT Pace + 15s
*goal is highest point of failure (wattage)
D. Mobility
Supine Hamstring Stretch (2:00 / side)
E. Supine Breathing @4060 cadence
-4s Inhale, 6s Exhale
Wednesday, Oct. 21
A. ZOAR Snatch Warm-Up
*run or ski for part 1, nasal
B. Sotts Press (4 x 5)
[Add Video Here]C. Snatch
(3 x 1.1.1) @75%
(2 x 1.1) @85%
(2 x 1) @94-96%
*rest 15s b/w clusters, rest 2:00 b/w sets
*if needed adjust percentages to stay consistent
D. Interval
6 Rounds, Rest 1:1
-12 Calorie Ski @ high effort
-12 Shoulder-to-Overhead @55-60% Jerk 1RM
(sub the Rower for the SkiErg)
E. Ski – 7:00 @ Z2
F. Mobility, Move Through…
-2:00 Overhead Triceps Stretch (per side)
-2:00 Chest Stretch
Thursday, Oct. 22
(Recovery Day)
These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after “B” of the PM session.
AM
A. Aerobic Accessory
30:00 Clock
-2:00 AirBike @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Air Squat Hold
-2:00 AirBike @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Bottom of Dip Hold, feet on the ground
*b/w two boxes, or on the rings
PM
A. 5:00 Cyclical of Choice, nasal, @Z1
B. Add-On Program (Day 2, Week 3)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
C. 10:00 Mobility of Choice
Friday, Oct. 23
A. Warm-Up
5:00 AirBike or Row, Nasal
…
3 Rounds, empty barbell
-5 RDLs
-5 Front Squat with Hook Grip
-5 Push Press
…
Additional Barbell Warm-Up: Your Choice
B. Every 90s, Until Failure (or) 15 Rounds
-2 Ground-to-Overhead @ 83% of C&J
C. Back Squat (6×1) @92-96% @30×1
D. Blended Cyclical
[On a 25:00 Clock]
-Row @ 5k Time Trial pace -5-8s, Until HR stop increasing linearly
-AirBike @ recovery pace for 2:00
Coach’s Notes: This is the same format as last week, only the ergs are flipped. Almost all of you have done the 5k Row Time trial so your pace should be 5-8 seconds faster than that per 500m. This should be challenging, but should not ‘redline’ you.
E. Flush – 5:00 AirBike @ recovery pace
F. 2 Rounds
-1:00 Seated Biceps Stretch
-1:30 Russian Baby Maker on the Wall
Saturday, Oct. 24
The Name Game
Prior to the session: Complete the ZOAR Competition Guide.
A. Thermo
Row 1k @ ramping pace
-Start @ 5k TT Pace + 15-18s
*build your pace every 200m
B. Mobility
2 Rounds
-30s Alternating Lizards
-30s Banded Good Morning @ controlled tempo
-30s Dip Stretch
-30s Elevated Cat Pose
C. Movement Prep
ZOAR Run Warm-Up
+
Move Through…
–Scap Pull-Ups (3 x 5)
–Beat Kips on the Rings (3 x 5)
-Ring Row with 2-3s Max Isometric Squeeze @ the Top (3 x 3)
–Ring Dip; Strict (3 x 3-5)
+
A few RMUs based on your abilities
+
Parts 3 & 4 Snatch Warm-Up
+
Build to 85% in your Snatch 1RM, all singles
D. Rehearsal
2 Rounds
-6 Length Shuttle Run (25ft each)
-4 Snatches 115/85lbs
-2 Ring Muscle-Ups
(Rest 4-6:00 & Go!)
E. Test
“Deadpool”
Part 1 [0:00-8:00]
AMRAP
-12 Length Shuttle Run (25 ft each)
-8 Snatches 115/85lbs
-4 Ring Muscle-Ups
Part 2 [8:00-14:00]
-1-Rep Max Snatch
*score is reps in part 1 + kilos lifted in part 2
(Example: 3 Rounds + 3 Reps, 100kg is a final score of 175)
F. Flush – 5-7:00 AirBike @ recovery pace
G. Mobility
3 Rounds
-1:00 T-Spine Opener
-1:00 Supine Hamstring Stretch per side
-1:00 Seated Biceps Stretch
Sunday, Oct. 25
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Deadpool – 3 rounds + 14 reps and 215 pound snatch (97.5 kilos) Score = 183