For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Deload Week
Next Week Starts Open the Comp Prep Cycle
Monday, Nov. 23
AM (optional)
Accumulate 30 Minutes @ Zone 1
*erg(s) of choice
PM
A. EMOM 6
Odd: 40s Row @ Smooth Pace
Even: 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. Alternating Dumbbell Snatch (4 x 12) 50/35lbs | Rest to Recovery
*alternate the “squat” and “swing” variations
F. Glute Med Stretch (2:00 / side)
G. Frog Stretch (2:00)
Tuesday, Nov. 24
A. 5:00 AirBike @ Ramping Pace
-Start very easy and end at moderate effort
B. 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
C. 4 Rounds @ Zone 2
-1k AirBike
-500m Row
Wednesday, Nov. 25
A. 8:00 @ Warm-Up Pace
-10 Banded Dislocate + Pull Apart
-10 Alternating Lizards
-10m Crab Walk; forward
B. EMOM 10: 3 TnG Power Snatch @ 60% of Snatch
C. 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 a band if needed 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)
D. Foam Roll & Mobility (10:00 Clock for Freestyle)
Thursday, Nov. 26
(Recovery Day)
AM (Easy Sweat Sesh)
[60:00 Clock]-2:00 AirBike @ Zone 1
-20 Air Squats
-10 Push-Ups
-2:00 Row @ Zone 1
-20 Box Step-Ups 24/20″
-10 Ring Rows
+
10 Minutes Self-Directed Mobility
PM
A. 5:00 Easy Cyclical of Choice
B. 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
Friday, Nov. 27
B. Power Clean & Jerk (5 Singles @75%) Rest 1:30
C. Double Unders (3 x 40) As Fast As Possible | Rest 1:00
D. Calf Stair Stretch (2:00 / side)
Saturday, Nov. 28
The Name Game
Prior to the session: Complete the ZOAR Competition Guide.
A. Thermo
3:00 AirBike @ Zone 0
2:00 Row @ Zone 1
-Rest 2:00-
3:00 AirBike @ Zone 1
2:00 Row @ Zone 2
B1. Banded Front Rack Stretch (3 x 20s / side)
B2. Elevated Cat Pose (3 x 20s)
B3. Goblet Squat Hold (3 x 20s) light
*elbows push out on the inner thighs
*focus on a vertical torso in this position
C. Move Through w/ Rest Between
-6 Thrusters; empty bar
-6 RDLs 95/65lbs
-6 Push Jerks 95/65lb
-6 Squat Clean 95/65lbs
-6 Squat Clean & Jerk 95/65lbs
D. Rehearsal Complete @ Workout Pace
-9 Calorie Row
-9 Squat Clean & Jerk 95/65lbs
-9 Calorie Row
E. Test
“Squatty Potty”
For Time // 21-15-9
-Squat Clean & Jerk 95/65lbs
-Row Calories
F. Flush – Row 1k @ Recovery Pace
G. Mobility, Self-Directed, 5-10:00
Sunday, Nov. 29
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Monday:
AM (optional)
Did A “Cyclical Supremacy” Session
PM
A. EMOM 6
Odd: 40s Row @ Smooth Pace
Even: 8 Kang Squat; empty barbell
Done
B. Banded Front Rack Stretch (2 x 0:30 / side)
C. Front Squat (2 x 5) @ 195 @31×0
D. Front Squat (3 x 8) @ 235
E. Alternating Dumbbell Snatch (4 x 12) 50 (Walked 200m on true form between sets)
F. Glute Med Stretch (2:00 / side) Done
G. Frog Stretch (2:00) Done
Hey Ben! Jumping into this during the Deload week to ease the transition from Training Think Tank. I’ll still be doing the occasional weekly Throwdown as we have a pretty heavy TTT following at our gym, but I was finding it too stressful to follow and try and get EVERYTHING in. This volume looks manageable for my work schedule and having the luxury of the “Vault” to be able to add in small sessions whenever possible is great.
One question on the next cycle: Will you still be utilizing the silos and the Add-on programs? I’m sure you’ll have a video or post next week explaining this more thoroughly, but was curious. Thanks in advance!
In short, yes – I plan to continue to use Silos. The closer we get to the Open, the less varied and frequent these will be since everyone is prepping for the same tests, but the individuality will still be built in.
Tuesday:
AM:
Session from Bulletproof Body
PM:
Warm-up: 5:00 run on Trueform
+
4RFT:
1,000m Bike
500m Row
14:16
+
Did de-load week of HSPU Add-on program
Wednesday:
AM:
Session from overhead mobility
PM:
Ski 5:00, increasing pace
+
8:00 warmup piece
+
EMOM 10:00
3 TNG Snatches @ 145
+
Strict Chest to bar work
13 (no band), 12 (no band), 12 (thin blue band)
+
10:00 of self directed mobility:
30s each side thoracic ext/rotation
30s passive hang
60s childs pose
60s forward fold
30s wrist stretch
2:00 pole assisted squat hold
60s Cossack squats
60s pigeon each side
60s cat cow
“Squatty Potty” 6:05
Nice! Do you go unbroken?
unbroken on the 21’s, sets of 5 on the 15’s with 10 second count between sets and unbroken on the 9’s. Wanted to go UB the whole way but 2 reps into the 15’s I knew I had to break to maintain my pace
Haha yes, I totally know what you mean. Smarter than me…I held onto the bar and it killed my row pace.
“Squatty Potty” – 6:42 (Assault Rower)