Week of 11.22.21

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Deload Week

This is the first full deload week we’ve had in a long time. We have had extra recovery days in the past two cycles, but nothing quite as significant as this week.

Don’t be tempted to add extra pieces and do additional volume.

This time of recovery is crucial to allow you to actually get more fit. Remember, you don’t get stronger, gain capacity or learn skills while you train…you actually get worse!

It’s the recovery process that allows you to adapt and get better.

Evaluating Readiness to Train: Sleep, Nutrition, Fatigue & Pain

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Monday, November 22

AM (optional)
Accumulate 20-40 Minutes @ Z1
*erg(s) of choice

PM
A. EMOM 6
1) 40s Row @ Smooth Pace
2) 8 Kang Squat; empty barbell

B. Banded Front Rack Stretch (2 x 0:30 / side)

C. Front Squat (2 x 5) 50% @31×0
*maintain full hand on bar if possible
*use straps if necessary

D. Front Squat (3 x 8) @ 60%

E. 4 Rounds for Time
-12 Alt Dumbbell Snatch 50/35lb
-8 Toes-to-Bar
(Rest 1:00 b/w rounds)

F. Glute Med Stretch (2:00 / side)

G. Frog Stretch (2:00)

Tuesday, November 23

5:00 AirBike @ Ramping Pace
*start easy, end moderate

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Add-On Program (Day 1, Week 8)

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

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4 Rounds @ Z2
-1k AirBike
-500m Row

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Ankle Mobility Checklist

Wednesday, November 24

8:00 Clock @ Warm-Up Pace
-10 Banded Dislocate + Pull Apart
-10 Alternating Lizards
-10m Crab Walk; forward

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A. EMOM 10: 3 TnG Power Snatch @ 60% of Snatch

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B. Push-Pull Silos

Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
Strict Chest-to-Bar (3 x 12-14) Rest 2:30
*use the band tension you need to get into this rep range

Silo 2: If you are doing the CTB (or) MU Add-On Programs
Strict Handstand Push-Ups (3 x AMRAP)

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C. [10:00 Clock] Mobility; Self-Directed

Thursday, November 25

(Recovery Day)

AM

[60:00 Clock] RPE 4
-2:00 AirBike @ Z1
-14 Air Squats
-7 Push-Ups
-2:00 Row @ Z1
-14 Box Step-Ups 24/20″
-7 Ring Rows

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[10:00 Clock] Mobility; Self-Directed

PM

5:00 Easy Cyclical; Choice

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Add-On Program (Day 2, Week 8)

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

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Banded Shoulder Health Routine

Friday, November 26

A. ZOAR Clean & Jerk Warm-Up

B. Power Clean & Jerk (5 Singles @ 75%) Rest 1:30

C. EMOM 9
1) 2 Back Squat @42×1 – 60%
2) 30s Max Double Unders
3) Rest

D. Calf Stair Stretch (2:00 / side)

Saturday, November 27

The Name Game

8:00 AirBike @ Easy Pace
-OTM(-0:00): 8s Sprint

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A1. PVC Dislocate (3 x 12)
A2. Boot Strappers (3 x 8)
A3. Bodyweight Lunge (3 x 25ft)

B1. 4 Muscle Snatch + 4 OHS (3 Sets) bar, bar, 95/65lb
B2. Beat Kips (3 x 8)
B3. Back Rack Lunge (3 x 25ft) bar, bar, 95/65lb
B4. Ring Row (3 x 8) @ easy angle

C. CTB (3 x 3-5) ran

D. Rehearsal
-2:00 AirBike @ Ramping Pace
-1 Round of Workout @ Projected Pace
(rest 2:00)
-2:00 AirBike @ Ramping Pace
-1 Round of Workout @ Projected Pace
(Rest 1:00)
20-35% of CTB Rep Max

(Rest 4-6:00)

“The Devil Wears MetCons”

6 Rounds for Time
-6 Snatch 95/65lb
-6 Overhead Squat 95/65lb
-25ft Back Rack Lunge 95/65lb

(After finishing, rest exactly 1:00)

Max Unbroken Chest-to-Bar

*subtract 2s per CTB rep from your time
(e.g. 6:30 & 30 CTB = 5:30)

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5-10min: AirBike @ Recovery Pace
5-10min: Self-Directed Mobility

Sunday, November 28

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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