Week of 11.15.21

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 15

AM (optional)
35-50 Minutes @ Zone 2
*erg of choice

PM
6 Rounds
-1:00 Run @ Smooth Pace
-1:00 SkiErg @ Smooth Pace
(Sub Row for SkiErg)

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A1. Handstand Hold; Heels to Wall (3 x 30s) Rest 30s
A2. Penguin Hops (3 x 20) Rest 30s

B. EMOM 6
*min 1-3: 3 Hip Transfer Box Jumps 24/20″
*min 4-6: 3 Burpee Box Jump, Step Down 24/20″

C. Rehearsal – Complete @ Workout Pace
-20 Double Unders
-15/12 Ski Calories
-10 No-Jump Burpees

D. E7M x 4 Sets:
AMRAP 4:00
-50 Double Unders (Cap at 1:00 Mark of Each Interval)
-40/30 Ski Cals (Sub Rower)
-30 No-Jump Burpees

Coach’s Notes: For most athlete the crux of this workout is their Ski pace. That is, of course, provided your Double Unders are consistent. The cap is in place for athletes who are not, so they move to the erg and still get a good stimulus in.
Even at an aggressive pace on the SkiErg, it will likely take over two minutes.
Therefore, you will likely only have between 45-90s to complete burpees as many burpees as you can. This will challenge muscular endurance in the core and global flexion while breathing heavily. It is written where only fit athletes will be able to complete a full round.

E. Complete @ Relaxed Pace
-250m Ski – nasal
-1:30 Couch Stretch per side
-250m Ski – nasal
-1:30 Elevated Achilles Stretch per side
-250m Ski – nasal

Tuesday, November 16

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

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Add-On Program (Day 1, Week 7)

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

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E2M x 6 Sets: 2 Box Front Squat @ 85-95% of 1RM
*place box just about the sticky point in your squat
*this will likely be between 14-17″ based on your height

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AMRAP 15:00 @ Sustainable Power
-8 Calorie Row; reset monitor each round
-8 Burpees over the Rower Rail
-8 Power Cleans 135/95lb

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D. Supine Breathing – 7:00 @ 4080 cadence
*listen to follow-along audio here…

Wednesday, November 17

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

B. Sotts Press Progression (4 x 5)

C. Snatch Drops (3 x 3)

D. TnG Squat Snatch (3 x 8) 95lbs/65lbs
*perform each set AFAP
*this may means a no contact snatch
*this may mean no contact on the lower

E. Every 90s, Until Failure: 3 Overhead Squat (from a rack)
*start at 115/85lbs and add 10lbs every window until failure

F. EMOM 8
1) 1 Rope Climb, As Fast As Possible
2) 4-6 Toes-to-Bar, As Relaxed As Possible

G. For Time
-5 Legless Rope Climbs
-15 Power Snatch 95/65lbs
-25 Toes-to-Bar
-15 Power Snatch 95/65lbs
-5 Rope Climbs

H. Sandbag Hug Good Morning (3 x 10-12) 150/100lbs
*sub a goblet good morning

I1. Fingers-Facing Wrist Stretch (3 x 1:00)
I2. Chest Stretch (2 x 1:00)

Thursday, November 18

(Recovery Day)

Upon Wake-Up

7:00 Supine Breathing @ 4080 Cadence
*view the audio follow-along here…

Feel free to combine the AM & PM sessions if you need to do so. Simply complete the O2 Reload as part A, then complete the Add-On Program, followed by the movement work.

AM

O2 Reload
15:00 AirBike or Row @ Zone 0
-At 3, 6, 9, 12, 15: 60s Foam Roll; Body Part of Choice

PM

5:00 Cyclical of Choice; Easy, Nasal

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Add-On Program (Day 2, Week 7)

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

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Movement & Mobility
A1. Feet Together Squat with Counterbalance (3 x 4) @24×1 – rest 15s
A2. Tuck Hold (3 x 0:20) rest 15s

B1. Tabletop Glute Bridge Hold (3 x 0:30) Rest 10s
B2. Kneeling Overhead Plank (3 x 0:30) Rest 10s

C. Side Plank: Accumulate 2:00 / side

D1. Dip Stretch on Low Rings (2 x 1:30)
D2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)

E1. Elevated Cat Pose (2 x 1:00)
E2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint

Prior to Bed
7:00 Supine Breathing @ 4080 Cadence
*view the follow-along audio here…

Friday, November 19

5:00 Cyclical of Choice; easy, nasal

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3 Rounds for Quality
-20s Elevated Cat Pose
-8 Front Squat w/ Hook Grip; Empty Bar
-6 Staggered Stance Dumbbell RDL (per side) light to moderate

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Split Jerk Drop Drills (x4)
*perform several reps of each drill

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A. 2 TnG Power Clean + Push Jerk + Split Jerk (4 Sets) @ 86-88% of PJ

B. 30:00 BikeErg @ Z1-Z2 (Sub AirBike)
-At 8, 16, 24: 10 Back Squat @ 64-66%

Coach’s Notes: The goal with this pace is to be aggressive with your transitions. There should be less than 10s between when you get off the bike each time and when you descend into your first squat. Same thing with transitioning back to the bike. If you are wearing a belt, use a Velcro one where you can quickly loosen and tighten it, and leave it on until you finish the set at the 24-minute mark.

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Bike: Continue @ Recovery Pace, Until Heart Rate returns to Z0

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2 Rounds
-1:00 Frog Stretch
-1:00 Russian Baby Makers on the Wall
-1:00 Foam Roll Quads

Saturday, November 20

The Name Game

5 Rounds @ Warm-Up Pace
-12 Calorie AirBike; nasal
-12 Alternating Box Step-Ups 24/20″

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A1. Elevated Achilles Stretch (3 x 20s / leg)
A2. Alternating Lizards (3 x 10)
A3. Elevated Pigeon Pose (3 x 20s / leg)
A4. Marching High Knees (3 x 10m)

B1. MaGill Bird Dog (3 x 4 / side)
B2. Front Squat with Full Hand on Bar (3 x 3) 35-45% of Clean

C. EMOM 8
-min 1-4: 4 DB Box Step-Over 24/20″ – 50/35lb per Hand
-min 5-8: 4 Burpee Box Jump Over 24/20″
*for both movements practice the technique and cycle speed you plan to use for the workout

D. Hang Clean: Build to 80% of Your Estimated 3RM

*then load bar to 85% of Estimated 3RM

E. Rehearsal – Complete @ Workout Pace
-4 DB Box Step-Overs
-4 Burpee Box Jump Over 24/20″
-4 DB Box Step-Overs
(Rest 2:00)
Hang Clean Triple @ 85% of Estimated 3RM

*then load bar with your first attempt weight for part 2 of the workout

(Rest 4-6:00)

“White Knuckles”

[0:00-5:00]
For Time (5min Cap)
-20 DB Box Step-Over*
-20 Burpee Box Jump Over
-20 DB Box Step-Over*

(Use a 24/20″ box)
*50/35lb DB per Hand

[5:00-10:00]
Find 3RM Hang Squat Clean

(scored as two separate events)

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2 Rounds
-2:00 AirBike @ Recovery Pace
-1:00 Lizard Stretch / side
-1:00 Couch Stretch / side

Sunday, November 21

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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