For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, Nov. 1
AM (optional)
35-50 Minutes @ Zone 2
*erg of choice
PM
A. Thermo – 6 Rounds
-0:45 Run @ Smooth Pace
-0:45 SkiErg @ Smooth Pace
(Sub Row for SkiErg)
B. 3 Continuous Rounds
-30s Speed Steps
-30s Single Unders
C. Positional Breathing (Bar-Facing Burpee)
4 Continuous Rounds
-3 Breaths Prone in Burpee
-3 Breaths in Burpee Kneeling Plank
-3 Breaths in Lunge Step (switch lead leg each round)
-Finish the Burpee, exhaling as you jump over the bar
D. EMOM 30
Min 1) 30s of Bar-Facing Burpees @ Cycle Speed from 100 BFB For Time Test -0.4s per rep
Min 2) 30s Max Double Unders
Min 3) 50s Ski @ Recovery Pace (Sub Row)
Coach’s Notes: I realize minute 1 is confusing so I wanted to provide some additional explanation. So, in other words, if you did 100 Bar-Facing Burpees in 6:37 that’s 397s / 100 reps = 3.97s per rep. That’s your cycle speed. So for today’s workout you are to hold 3.6s per rep for 30s, meaning you need to complete 8 burpees in just under 30s.
E. Flush
600m Walk with Breath Sync
F. Mobility, Move Through…
-1:30 Couch Stretch per side
-1:30 Elevated Achilles Stretch per side
Tuesday, Nov. 3
A. 5:00 Cyclical of Choice, nasal @ Zone 1
B. 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
Blended Cyclical
A. EMOM 6
Odd: 50s AirBike @ 10:00 TT RPMs +12
Even: 50s Row @ 2k Pace +12-15s
B. 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
C. Flush 500m Row @ 5k TT + 20s
D. Mobility
Supine Hamstring Stretch (2:00 / side)
E. 5:00 Supine Breathing @ 4060 cadence
Wednesday, Nov. 4
A. ZOAR Snatch Warm-Up
*run or ski for part 1, nasal
B. Sotts Press Progression (4 x 5) empty barbell
C. Drop Snatch (3 x 3) empty bar
+
Every 75s, Until Failure (or) 18 Reps
-1 Snatch @ 83%
+
D. Interval
AMRAP 12:00
-1 Rope Climb 15ft
-4 Box Get-Over 48/40″
-4 Sandbag Over-the-Shoulder 150/100lbs
-Rest 1:00
E. Ski – 10:00 @ Zone 2
F. Mobility, Move Through…
-1:00 Fingers-Facing Wrist Stretch
-2:00 Overhead Triceps Stretch (per side)
-1:00 Fingers-Facing Wrist Stretch
Thursday, Nov. 5
(Recovery Day)
Upon Wake-Up – Positional Breathing / Awareness
3 Continuous Rounds
-1:00 Seated on Floor with Back Against a Wall; legs crossed
-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
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.
AM
Oxygen Reload
15:00 AirBike @ Zone 0
-At 3, 6, 9, 12, 15: 1-Minute Foam Roll; Body Part of Choice
+
Movement Work
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
A. 5:00 Cyclical of Choice, nasal, @ Zone 1
B. 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
C. 10:00 Mobility of Choice
(Evening – Prior to Bed)
Mobility
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, Nov. 6
A. 3:00 Cyclical of Choice @ Zone 0
B. 3 Rounds for Quality
-20s Elevated Cat Pose
-8 Front Squat w/ Hook Grip; Empty Bar
-8 Banded Good Mornings
C. Split Jerk Footwork Progression (x4)
*perform a few reps of each movement
D. Power Clean + 2 Split Jerks (6 Sets) @ 83-87% of 1RM Jerk
+
30:00 AirBike @ Zone 2
-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.
+
E. Flush – AirBike @ recovery pace, until heart rate returns to Zone 0
F. 2 Rounds
-1:00 Frog Pose
-1:00 Russian Baby Maker on the Wall
Saturday, Nov. 7
The Name Game
Prior to the session: Complete the ZOAR Competition Guide.
A. Thermo
-5:00 AirBike @ Zone 0
B. Mobility
3 Rounds
-20s Elevated Achilles Stretch per side
-20s Elevated Cat Pose
-20s Finger-Facing Wrist Stretch
-20s Forward Fold
^feet just outside shoulder width, palms on the ground b/w your feet
C. Movement Prep
Move Through…
-Alternating Box Step-Up (2 x 6) 24/20″
-Box Jump, Step Down (2 x 6) 24/20″
–RNT Reverse Lunge; Medially Banded (2 x 15s / side)
–Feet-together Squat w/ Light Plate as Counterbalance (2 x 5)
–Shrimp Squat (2 x 3 / side)
–Alternating Band Assisted Pistols (2 x 6)
-Dumbbell Hang-to-Overhead (2 x 5) light dumbbells
D. Rehearsal
2:00 AirBike @ Aerobic Power
…
-6 Box Jumps
-6 Alternating Pistols
-6 Dumbbell HTO 50/35lbs per Hand
-6 Burpees to 6″ Target
(Rest 4-6:00 & Go!)
E. Test
“Senior Citizen”
For Time [20:00 Time Cap]
-65 Box Jumps 24/20″
-65 Alternating Pistols
-65 Dumbbell Hang-to-Overhead 50/35lbs per Hand
-65 Burpees to 6″ Target
F. Flush
5-7:00 AirBike @ Recovery Pace
G. 5:00 Foam Roll
*body parts of choice, based on tenderness
Sunday, Nov. 8
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
“Senior Citizen” – 18:33