Week of 11.9.20

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, Nov. 9

AM (optional)
Accumulate 30 Minutes @ Zone 2
*erg 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 (3 x 5) 50% @31×0
*maintain full hand on bar if possible
*use straps if necessary

D. Touch-N-Go Squat Clean (6 x 3)
*start @ weight from “C” and build each set
*jumps should be conservative so you can build across all sets

E. Every 2 Minutes x 7 Sets: 45s of Wall Ball Push Press
*like a regular wall ball without the squat
*standard weights and heights apply

F. Mobility
Move Through…
–Glute Med Stretch (2:00 / side)
–Russian Baby Maker on the Wall (2:00)
*breath sync while holding this
–Overhead Triceps Stretch (2:00 – split as desired)

Tuesday, Nov. 10

A. 5:00 AirBike @ Ramping Pace
-Start very easy and end at moderate effort

B. Add-On Program (Day 1, Week 6)

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

C. Blended Cyclical
5:00 @ Warm-Up Pace
-8 Calorie Row
-8 Up-Dog to Down-Dog
-8 Calorie AirBike
-8 Alternating Lizards
(Rest 1:00)
AMRAP 8:00 @ Sustainable Power
-8 Calorie AirBike; reset monitor each round
-8 Burpees
-8 Calorie Row; reset monitor each round
-8 Push-Up + Alternating Toe-Touch
(Rest 1:00)
AMRAP 8:00 @ Sustainable Power
-8 Calorie AirBike; reset monitor each round
-8 Alternating Reverse Lunges
-8 Calorie Row; reset monitor each round
-8 Breath Front Plank Hold @ normal breath cadence
(Rest 1:00)
5:00 @ Recovery Pace
-8 Calorie AirBike
-8 Deep Breaths in Seiza Sit
-8 Calorie Row
-8 Deep Breaths in Passive Squat Hold
*the breathing is meant to be in resting postures. Therefore, if either positions is uncomfortable or causes pain, modify the position to be less threatening

Wednesday, Nov. 11

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

B. EMOM 8: 1.1 Squat Snatch @ 72%

C. EMOM 8: 1 Power Clean + Push Jerk @ 82%

D. Push-Pull Silos
Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
EMOM 8: 40-50% of Your Kipping CTB Rep Max
+
Ring Rows @40×1 (3 x AMRAP-3)

Silo 2: If you are doing the CTB (or) MU Add-On Programs
3 Strict Press + 6 Push Press (3 Sets) As Heavy As Possible
+
EMOM 8: 5 Double Dumbbell Strict Press; RPE 6

E. Foam Roll & Mobility (10:00 Clock for Freestyle)

Thursday, Nov. 12

(Recovery Day)

Upon Wake-Up – Supine Breathing
7:00 @ 4060 Cadence
*do not perform this in your bed

Feel free to combine AM & PM Sessions if logistically it works better. If so, perform the O2 reload and then skip “A” of the PM Session and go straight into the Add-On Program.

AM
O2 Reload
15:00 AirBike or Row @ Zone 0
-At 3, 6, 9, 12, 15: 1-Minute Foam Roll; Body Part of Choice

PM
A. 5:00 Easy Cyclical on Erg of Choice @ Zone 0

B. Add-On Program (Day 2, Week 6)

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

Movement Work
A1. Tabletop Glute Bridge (3 x 8)
A2. Seated Biceps Stretch (3 x 20s)
B1. Elevated Cat Pose (3 x 20s)
B2. Prone PVC Dislocate (3 x 10)
C1. Lizard Stretch (3 x 30s / side)
C2. Planche Plank (3 x 20s)
C3. Fingers-Facing Wrist Stretch (3 x 20s)
D1. Plank Middle Split (3 x 30s)
D2. Middle Split on the Wall (3 x 45s)
D3. Air Squat Hold w/ Light Plate Counterbalance (3 x 20s)
D4. Russian Baby Maker on the Wall (3 x 45s)
E1. Curled Seiza Sit; barefoot (3 x 20s)
E2. Elevated Achilles Stretch; barefoot (3 x 20s / side)
E3. Empty Barbell Front Squat; barefoot (3 x 3) @63×1
F1. Cossack Squats (3 x 10)
F2. Banded Face Pulls (3 x 10)

Mobility (Evening – Prior to Bed)
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
+
Any other mobility on your target areas

Friday, Nov. 13

A. 10:00 @ Warm-Up Pace
-1:00 Single Unders
-8 Russian Kettlebell Swings 53/35lbs
-0:20 Dead Hang from Pull-Up Bar
-8 Goblet Squats; light Kettlebell
-0:20 Banded Front Rack Stretch per arm

B. Triple Pause Split Jerk; from the rack (6 x 2) @50% of Split Jerk
-2s Pause in Dip, Split and Finish

C. Squat Clean & Split Jerk (3 Singles @ 90%)

D. 4 Rounds, Rest 1:1 between
-35 Double Unders
-21/15 Assault Bike Cals
-35 Double Unders

E. Mobility
2 Rounds
-1:00 Couch Stretch per side
-1:00 Calf Stair Stretch per side

Saturday, Nov. 14

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

Nov-14

A. Thermo
5:00 AirBike @ Zone 1

B. Mobility
4 Rounds
-8 Banded Dislocate + Pull Apart
-15s Elevated Cat Pose
-8 Tabletop Glute Bridges
-15s Air Squat Hold with Rig Support

C. Movement Prep
-Build to OHS Triple @ workout weight
-Build to Squat Clean Triple @ workout weight
+
–Scap Pull-Ups (2 x 6)
-Ring Row (2 x 6)
–Beat Kips (2 x 6)
–Knees-to-Chest (2 x 6)
-Strict Pull-Ups: a few reps

D. Rehearsal
1 → 3
-Overhead Squats 135/95lbs
-Squat Cleans 135/95lbs
(Rest 1:00)
3 → 1
-Chest-to-Bar Pull-Up
-Toes-to-Bar

E. Test

“Wayne Gretzky”

For Time (15:00 Time Cap Including Rest Time)
1 → 8
-Overhead Squat 135/95lbs
-Squat Cleans 135/95lbs
(Rest 3:00)
8 → 1
-Chest-to-Bar Pull-Up
-Toes-to-Bar

F. Flush
5:00 AirBike @ Recovery Pace

G. Mobility
2 Rounds
-1:00 Foam Roll Lats
-1:00 Seated Biceps Stretch
-1:00 Foam Roll Quads
-1:00 Couch Stretch per side

Sunday, Nov. 15

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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