Week of 11.30.20 | ZOAR Fitness

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New Cycle: Sport Foundation

The Name Game

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

New Cycle: Sport Foundation

Coach’s Notes: Today begins the transitional period from a more off-season “working weaknesses” type approach to preparing for the demands of the competitive version of the Sport. We have 11 weeks until the Open kicks off, along with many other qualifiers that will be a similar format.

After Christmas is when we will launch fully into Comp Prep. This 4 week cycle (3 hard training weeks + 1 deload week) is mainly to bridge the gap between more strength + aerobic type sessions where qualities are tested in isolation, to becoming prepared for Open style tests: mixed modalities in a moderate time domain at maximal intensity.

The use of silos and other avenues of individuality (like percentages and paces) will continue to be used through the cycles of Sport Foundation and Comp Prep, but since all athletes are preparing for a relatively known event (the Open), things will be less varied for this period of time. This is by design.

Weightlifting percentages will often be in a pre-fatigued environment, typically by cyclical work at a prescribed pace. Additional variations of Weightlifting work will come in the form of Barbell Cycling. Gymnastics & bounding elements in this cycle will mainly focus on building volume, allowing for a density priority in Comp Prep.

If you have any further questions, don’t hesitate to let me know by commenting on The Whiteboard.

Monday, Nov. 30

Row 2k @ Zone 1
+
A1. Wall Walk (3 x 2)
A2. Banded Lat Stretch (3 x 20s / side)
A3. Kettlebell Taters (3 x 8) 53/35lbs
B. Triple Pause Thrusters (3 x 5) 95/65lbs

C. Build to 85% for a Squat Clean Double
+
4 Sets:
-1k Row @ 5k TT Pace -2-3s
-15s Transition / Rest
-5 Squat Cleans @ 75% – all singles with fast reset
*Rest to 7 out of 10 recovery b/w sets
+
Kipping Chest-to-Bar Pull-Up (10 x 4)
*Rest as long as needed b/w sets to maintain quality form
+
Dumbbell Cuban Press (3 x 10 / arm) 5-8lbs

Tuesday, Dec. 1

5:00 AirBike @ Zone 1
+
A1. Banded Good Morning (3 x 8) @3030
A2. Elevated Cat Pose (3 x 20s) actively opening shoulder
A3. Push-Up + Alternating Toe-Touch (3 x 12)
B. Deadlift: Build to a Double @ 80%
*after each warm-up set, complete 10-15% of Kipping Handstand Push-Ups Rep Max
+

3 Sets:
1000/800m AirBike @ Aerobic Power
…
9/6/3
-Deadlift 225/155lbs (or) 60%, whichever is lighter
-Handstand Push-Up
*Rest until 7 out of 10 recovery b/w

+
Box Jump, Step Down 24/20″ (5 x 10) Rest to Recovery b/w
+
2 Rounds
-1:00 Supine Hamstring Stretch per side
-1:00 Calf Stair Stretch per side

Wednesday, Dec. 2

3 Rounds @ warm-up pace
-20 Cal Row
-10 Cossack Squats
-200m Run
-10m Bear Crawl; slow motion
+
EMOM 12 (Using 50/35lb DBs)
1) 8 Alternating Double Dumbbell Step-Up 24″ (full hip extension at the top)
2) 12 Double Dumbbell Deadlift (only one head must touch)
3) 25′ Double Dumbbell Front Rack Walking Lunges (back knee must touch)

+
A. Scap Pull-Ups (3 x 6)
B. Beat Kips with Lat Activation (3 x 6)
C1. Kipping Knees-to-Chest (2 x 8)
C2. L-Sit Raise (2 x 8)
D. Toes-to-Bar: A few reps based on your abilities
+

Toes-to-Bar Density Test
Part 1: Rep Max
Part 2: Match Rep Max, For Time

Note your reps on part 1 + your time on part 2.x

Record Your Results Here.

Coach’s Notes: In other words, you’ll do the biggest unbroken set you possible can for part 1. As you as you drop down from Part 1, the timer starts for part 2. Filming yourself or borrow a partner to start the clock will work best for this. For part 2, it’s up to you as to how you attack it, but know you will be very fatigued, so small sets with small rest is usually a best practice. This tests your ability to maintain movement quality & coordinating a moderate-skill movement while under high levels of muscular fatigue.

+
Ski 1k @ Recovery Pace – damper on 1 (sub the rower)
+
Banded Lat Stretch (1:30 / side)

Thursday, Dec. 3

(Recovery Day)

Upon Wake-Up
-5:00 Supine Breathing @ 4080 cadence
*hands on navel, feel your belly rise and fall
*do not complete this in bed

Note: These sessions can be combined, but ideally they are separated by at least a few hours.

AM
25:00 – Nasal Breathing Only
1) AirBike @ Zone 1
2) Foam Roll; muscle group of choice (switching every round)
3) Row @ Zone 1
4) Single Unders
5) Mobilization of Choice (repeat same one every round)

PM
5:00 Cyclical of Choice – Zone 0
+
A1. Alternating Scorpions (3 x 8 alternating)
A2. Seal Push-Ups (3 x 8)
A3. Up-Dog to Down-Dog (3 x 8 per position)
A4. Supine Torso Rotation (3 x 10s / side)
A5. Lateral Body Stretch using Door / Rig (3 x 10s side)
B1. Frog Stretch (3 x 1:30)
B2. Cossack Squats (3 x 10 alternating) stay as low as possible
C1. Prone PVC Dislocates (3 x 10) sub a band
C2. Tabletop Glute Bridge Hold (3 x 20s)
C3. Kettlebell Arm Bar (3 x 5 / arm) light
C4. Banded Face Pulls (3 x 25)
D1. Seiza Sit Raise (3 x 15s)
D2. Couch Stretch (3 x 0:45 / side)
D3. Band Assisted Natural Leg Extension (3 x 6) @6111

Before Bed
-5:00 Supine Breathing @ 4080 cadence
*take care of all logistics before starting this (e.g. shower, brush your teeth, set your alarm, turn off electronics and bright lights
*hands on navel, feel your belly rise and fall
*do not complete this in bed

Friday, Dec. 4

5:00 Row @ smooth pace
+
3 Rounds with Empty Barbell
-5 Stiff Leg Snatch Grip Deadlift
-5 Snatch Grip Upright Row
-5 Front Squat with Hookgrip
-5 Behind-the-Neck Strict Press
*mobilize & rest b/w elements as needed
+
EMOM 8: 5 TnG Hang Squat Clean @55% of your Clean 1RM

+
Every 90s, Until Failure: 1 Squat Snatch
*USA: start @95/65lbs & add 10lbs per interval
*Everyone Else: start @45/35kg & add 5kg per interval
+
10 Rounds for Quality
-1 Deadlift @85%
-25% of Bar Muscle-Up Rep Max
+
Move Through…
1:30 Couch Stretch per side
1:30 Fingers-Facing Wrist Stretch
1:00 Foam Roll Lats per side

Saturday, Dec. 5

Prior to the session: Complete the ZOAR Competition Guide.

The Name Game

A. Thermo – 5:00 AirBike @ Warm-Up Pace

B1. Banded Dislocates (4 x 10) narrow grip each set | rest 15s
B2. Quadruped Thoracic Rotations (4 x 5 / side) rest 15s
B3. Elevated Cat Pose (4 x 30s) interlock fingers | rest 15s
B4. Air Squat Hold with Rig Support (4 x 20s) rest 15s
B5. Elevated Achilles Stretch (4 x 20s / side) light weight on knee | rest 15s

C. Movement Prep
2 Rounds (1x light dumbbell, 1x workout dumbbell)
-5 Single Arm Dumbbell Deadlift; between legs (per arm)
-6 Box Step-Ups, Alternating 24/20″
-5 Dumbbell Snatch (per arm)
-6 Box Jumps, Step Down 24/20″
-5 Dumbbell Overhead Squats
-6 Box Jumps, Rebounding

D. Rehearsal
2:00 AirBike @ 10:00 Test Avg. Wattage
…
-8 Dumbbell Snatch 50/35lbs
-8 Dumbbell Overhead Squat 50/35lbs
-8 Box Jumps 24/20″

E. Test