Week of 10.5.20

New Cycle Details

Pick an add-on program based upon either A) a personal focal point for growth, or B) your biggest relative weakness.

As I mentioned, the Pull-Up & HSPU programs can be adapted to doing Chest-to-Bar or Strict and/or Deficit variants.

If you have any questions, shoot me an email at ben@zoarfitness.com.

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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, Oct. 5

AM (optional)

A. Aerobic Accumulation
-30-45 Minutes @Z2

PM

A. 1k Row @ ramping pace
-Start @ 5k TT + 15s & inc every 200m

B1. Penguin Hops (3 x 15)
B2. Double Down Drill (3 x 15s)
B3. No Jump Burpee (3 x 8)

C. EMOM 6
Odd: 6 Bar-Facing Burpee
Even: 15-25 Double Unders

D. Every 8 Minutes x 3 Sets
-75 Double Unders (Time Cap @ 3:00 into Interval)
-30 Bar-Facing Burpees (Time Cap @ 6:00 into Interval)

E. Russian Kettlebell Swing (6 x 10) Rest as Needed
*use a moderately heavy load
*if it’s too light, add a band
-Sub: Double Dumbbell RDL @10×0

F. 3 Rounds
-30s Elevated Achilles Stretch (per side)
-30 Supine Hamstring Stretch (per side)

Tuesday, Oct. 6

A. 5:00 AirBike (or) Row @Z1

B. Add-On Program (Day 1, Week 1)

• Strict Pull-Ups (or) Strict Chest-to-Bar
• Bar & Ring Muscle-Ups
• Strict or Kipping Handstand Push-Ups
• Handstand Walk

C. Blended Cyclical
Every 5 Minutes x 5 Sets
[3:00 Window]
-20/16 Calorie AirBike
-Max Row Calories In Remaining Time
*you must increase your Row Cals every round (or) terminate the workout

D. Flush
-AirBike @ recovery pace until HR reenters Z0

E. Mobility
3 Rounds
-8 Banded Good Morning @3030
-1:00 Couch Stretch per side

Wednesday, Oct. 7

A. ZOAR Snatch Warm-Up
*air runner or skierg perferrable for part 1

B. Snatch Balance (3×3)
-Start @ 50% of Snatch & Build each set
*end at RPE 7-8, not a Max

C. Snatch (4×1.1.1) Rest 12s, Rest 2:00
-Start @ 78% and build to a tough couplet
(the goal is no misses)

D. Interval
4 Rounds for Time (Rest 1:30 between)
-8 Power Clean 165/110lbs (or) 60% of PC 1RM, whichever is lighter
-300m Run (Air Runner if you have one)
-8 Power Clean @ same weight

Coach’s Notes: The goal here is to run hard. For most athletes, this will mean singles with a quick reset. I would only go TnG if your power clean max is above 250lbs. The run should be very close (or slightly faster) than your PR Mile Time Trial pace.

E. Walk 5:00 with Breath Sync
The goal is have 3-step inhale, 6-step exhale feel relaxed & sustainable

F. Mobility
2 Rounds
-1:30 Kneeling Hip Flexor Stretch / side
-1:00 Foam Roll Back
-1:00 Seated Biceps Stretch

Thursday, Oct. 8

(Recovery Day)

These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after “B” of the PM session.

AM

Aerobic Accessory
30:00 Clock
-20 Alternating Step-Ups 20/16″
-20s Wall-Facing Handstand Hold
-20s Goblet Squat Hold 35/26lbs
-20 Cal Ski (sub the rower) @Z1
-20s Elevated Cat Pose
-20s Ring Row Hold @ Chest

PM

A. 5:00 Cyclical of Choice
-Nasal Breathing Only, @Z1

B. Add-On Program (Day 2, Week 1)

• Strict Pull-Ups (or) Strict Chest-to-Bar
• Bar & Ring Muscle-Ups
• Strict or Kipping Handstand Push-Ups
• Handstand Walk

C. Mobility
Desk Athlete Mobility Checklist
you can complete this whenever in your day

Move Through…
-Quads: 1:30 Couch Stretch per side
-Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
-Shoulders: 2:00 Seated Bicep Opener
-T-Spine: 2:00 Elevated Cat Pose
-Neck: 0:45 2-Way Neck Stretch per side

Friday, Oct. 9

A. ZOAR Clean & Jerk Warm-Up
-AirBike (or) Row for Part 1, nasal

B. Power Clean & Push Jerk (4 x 8-10) @60% 1RM, TnG

C. Squat Clean & Split Jerk (15:00 Clock)
-Build to 93% or RPE 9, whichever comes first, all singles with full rest

D. Back Squat (4 x 3) @83-86%, Rest 2:30

E. Blended Cyclical
[On a 25:00 Clock]
-AirBike @ 10:00 Test Wattage, Until HR stops increasing linearly
-Row @ recovery pace for 2:00

Coach’s Notes: The goal of this piece is to let your physiology lead the ‘decision making’ process. In other words, the goal is not to be mentally tough and grind through high fatigue. Ride at your time trial wattage until your heart rate begins to level off. This prevents you from training a compensation.

If you don’t have HR Monitor (and/or) you have done the 10 Min Test, ride at a high effort pace (not a sprint) that results in you reaching high fatigue in 2-3 minutes on your first interval. One fatigue sets in, stop and rest.

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Looking to get a HR Monitor?
Here’s the one I have.

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F. T-Spine Opener (3:00)

G. Frog Stretch (3:00)

Saturday, Oct. 10

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

Watch the following technique video…

Also, refresh yourself on Burpee Box Jump Over Technique.

A. Thermo
4:00 Row @ 5k TT Pace +8-10s

B. Mobility
2 Rounds
-12 Boot Strappers
-25s Dip Stretch
-25s Squat Hold with Rig Support
-25s Elevated Cat Pose

C. Movement Prep
Move Through, Resting as Needed…
-Box Step-Up 24/20″ (2 x 8)
-No Jump Burpee (2 x 8)
-Box Jump (2 x 6)
-Devil’s Press (2 x 4) 35/20lbs per Hand
-Box Jump Over 24/20″ (2 x 4)

D. Rehearsal
EMOM 6
-Odd: 3-4 Burpee Box Jump Over 24/20″
-Even: 3-4 Devil’s Press 50/35lbs per Hand

(Rest 4-6:00 & Go!)

E. Test

“Hades”

For Reps
-0:00-2:00: Max Burpee Box Jump Over 24/20″
-4:00-6:00: Max Devil’s Press 50/35lbs per Hand
-8:00-10:00: Max Burpee Box Jump Over 24/20″
-12:00-14:00: Max Devil’s Press 50/35lbs per Hand
*your score is combined reps from all four intervals

F. Flush – 5-7:00 AirBike @ recovery pace

G. Mobility
Move Through…
-2:00 Chest Stretch
-2:00 Couch Stretch per side
-2:00 Overhead Triceps Stretch per side

Sunday, Oct. 11

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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