Week of 11.1.21

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, November 1

AM (optional)
35-50 Minutes @ Z2
*erg of choice

PM
6 Rounds
-45s Run @ Smooth Pace
-45s SkiErg @ Smooth Pace
(Sub Row for SkiErg)
…
3 Continuous Rounds
-30s Speed Steps
-30s Single Unders

A. Bar-Facing Burpee Positional Breathing
4 Continuous Rounds
-3 Breaths | Prone in Burpee
-3 Breaths | Kneeling Plank
-3 Breaths | Lunge Step (alternate lead leg)
-Finish the Burpee | Exhale as you jump over the bar

B. EMOM 30
1) 30s of Bar-Facing Burpees
2) 30s Max Double Unders
3) 50s Ski (or) Row @ Recovery Pace

C. 400m Walk with Breath Sync

D. Move Through…
-1:30 Couch Stretch per side
-1:30 Elevated Achilles Stretch per side

Tuesday, November 2

5:00 Cyclical of Choice – nasal, easy

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Add-On Program (Day 1, Week 5)

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

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EMOM 6
1) 50s AirBike @ 10:00 TT RPMs +12
2) 50s Row @ 2k Pace +12-15s

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4 Sets:
-600m Row @ Ramping Pace
*increase pace every 100m
-100m @ 5k TT +12s
-100m @ 5k TT +8s
-100m @ 5k TT +4s
-100m @ 5k TT Pace
-100m @ 5k TT -4s
-100m @ 5k TT -8s
*AirBike 3:00 @ recovery pace b/w sets

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500m Row @ 5k TT +20s

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Supine Hamstring Stretch (2:00 / side)

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5:00 Supine Breathing @ 3060 cadence
*follow-along audio here…

Wednesday, November 3

A. ZOAR Snatch Warm-Up
*run or ski for part 1, nasal

B. Sotts Press Progression (4 x 5) empty barbell

C. Snatch Drops (3 x 3) empty bar

D. Every 75s, Until Failure (or) 18 Reps
-1 Snatch @ 83%

E. AMRAP 14:00
-1 Rope Climb 15ft
-4 Box Get-Over 48/40″
-4 Sandbag Over-the-Shoulder 150/100lbs
-Rest 1:00

E. Ski – 12:00 @ Z2

F. Mobility, Move Through…
-1:00 Fingers-Facing Wrist Stretch
-2:00 Overhead Triceps Stretch (per side)
-1:00 Fingers-Facing Wrist Stretch

Thursday, November 4

(Recovery Day)

Upon Wake-Up (Positional Breathing)

3 Continuous Rounds; Breathe @ Relaxed Cadence
-1:00 Seated with Legs Crossed: Back Against a Wall
-1:00 Passive Squat Hold
-1:00 Seal Stretch
-1:00 Around-the-World Plank; rotate every 3 breaths
(Front, Side, Rear, Side, etc.)

*the goal is to stay focused on your breathing, tension and position the entire time
*when you notice your mind has wandered, bring your awareness back to your body

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Feel free to combine these two sessions. If you plan to do this, complete the O2 reload, then the Add-On Program, then the Movement Work.

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AM
Oxygen Reload
15:00 AirBike @ Zone 0
-At 3, 6, 9, 12, 15: 1-Minute Foam Roll; Body Part of Choice

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Movement & Mobility
A. Tabletop Glute Bridge (2 x 15)
B. 90-90 Hip Rotations (2 x 20s)
C. Air Squat Hold with Rig Support (2 x 20s)
D. Sumo Stance Good Morning; Empty Barbell (2 x 8)
E. Kettlebell Windmill (2 x 5 / arm) light
F. Crossover Reverse Fly (2 x 12)
G. Shrimp Squat (2 x 5 / leg)
H. Dumbbell Cuban Press (2 x 8 / arm) light
I. Band Pull Apart (2 x 20)
J. Seated Banded Hamstring Curls (2 x 25)

PM

5:00 Cyclical of Choice, nasal, @ Zone 1

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Add-On Program (Day 2, Week 5)

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

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Shoulder Mobility Checklist

Before Bed
A. Lizard Stretch (1:00 / side)
B. Kneeling Hip Flexor Stretch (1:00 / side)
C. Couch Stretch (1:30 / side)
D. Seated Biceps Stretch: Accumulate 3:00

Friday, November 5

10:00 Cyclical of Choice @ Z0 – nasal

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3 Rounds for Quality
-20s Elevated Cat Pose
-8 Front Squat with Hook Grip; Empty Bar
-8 Banded Good Mornings

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Split Jerk Footwork Progression (x4)
*perform a few reps of each movement

A. Power Clean + 2 Split Jerks (6 Sets) @ 83-87% of 1RM Jerk

B. 30:00 AirBike @ Z2
-At 4, 8, 12, 16, 20, 24, 28: 4 Back Squat @ 73%

Coach’s Notes: In the Sport of Fitness, there are two issues that happen with a lot of traditional strength or endurance protocols. One, the athlete does a lot of strength work, and they don’t know how to breathe and brace at the same time when tired, or two, they do a lot of endurance work and then they lack the rigidity and tension needed for a big lift when the time comes. This type of work is an excellent way to balance this problem and teach yourself to be good at both.

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5:00 AirBike @ Recovery Pace
*return to nasal breathing ASAP

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2 Rounds
-1:00 Frog Stretch
-1:00 Russian Baby Maker on the Wall

Saturday, November 6

The Name Game

2 Rounds @ Warm-Up Pace
-2:00 AirBike
-2:00 Ski (sub a rower)

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3 Rounds for Quality
-20s Wall-Facing Handstand Hold
-20s Finger-Facing Wrist Stretch
-5 Triple Pause Thrusters – empty bar

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Clean & Jerk (3 x 1.1.1.1)
*set 1 – 95/65lb
*set 2 – 115/85lb
*set 3 – 135/95lbs

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2 Rounds @ Workout Pace
-5 Clean & Jerk 155/105lb
-25ft HSW (or) 4 Wall Walk

(Rest 4-6:00)

“NOON”

AMRAP 12:00
-5…10…15…20… Clean & Jerk 155/105lb
-50ft HSW (or) 5 Wall Walk*

*athlete’s choice, neither is a scale

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5:00 AirBike @ Recovery Pace

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Foam Roller Routine

Sunday, November 7

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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