For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, December 13
A. ZOAR Snatch Warm-Up
*row for part 1
B. Power Snatch: Build to 86% for a Double
*drop & reset b/w reps
*full rest b/w sets
C. Hinging Battery
3 Sets @ 65% Effort
-21/18 Calorie Row
-5 Power Clean @ 65%
*rest 60s b/w sets
…
3 Sets @ 75% Effort
-21/18 Calorie Row
-4 Power Clean @ 72%
*rest 60s b/w sets
…
3 Sets @ 85% Effort
-21/18 Calorie Row
-3 Power Cleans @ 78%
*rest 60s b/w sets
Coach’s Notes: The goal of this piece is to accumulate some moderately heavier power clean volume while being a little out of breath. Your aim should be consistent row paces and singles on the barbell with minimal rest between them.
D. 2 Rounds for Time (15min Cap)
-20 DB Box Step-Up* 50/35lb
-20 sHSPU
-100ft DB Overhead Lunge 50/35lb
-50ft HSW**
*hold the DB as you please
**sub 8 Wall Walks
E. Ski 750m @ Recovery Pace (sub rower)
F1. Banded Triceps Stretch (2 x 0:45 / side)
F2. 2-Way Neck Stretch (2 x 0:30 / side)
Tuesday, December 14
15:00 Clock @ Warm-Up Pace
-8 Cal AirBike
-8 Supinated Scap Pull-Ups
-8 Cal AirBike
-8 PVC Dislocates
-8 Cal AirBike
-8 Hang Muscle Snatch – empty bar
+
A. EMOM 14
1) 15s Max RMU
2) 15s Max Snatch 95/65lb
B. 3 Rounds for Time
-12 Snatch 95/65lb
-12 Bar-Facing Burpees
C. Bench Press (4 x 6) RPE 7 for all
D. DB Hammer Curls (3 x 12)
*arms move in sync
E. AirBike Ramp-Ups
3 Sets:
*start at 50/45RPMs and climb by 1 RPM every 30s, Until RPE 9
*no rest b/w sets, go immediately back to 50/45RPMs
…
5:00 @ Recovery Pace
Wednesday, December 15
A. Hip Dissociation Routine
B1. MaGill Bird Dog (3 x 4 / side)
B2. Wall Walk (3 x 3)
B3. Banded Good Morning (3 x 12)
B4. Squatting Groin Stretch (3 x 20s) 15-25lb
C. E7M x 3 Sets:
-30-20-10 Wall Ball 20/14lb, 10/9ft
-6-5-4 Deadlift 315/225lb
*ski @ recovery pace during remainder
(sub choice erg)
D. Rate Focused Intervals
E2M x 5-6 Sets:
-X DB Snatch 50/35lb
-X GHD
*silo 1 (projected top 1% in Open)
“X” = 20 reps
*silo 2 (projected top 5% in Open)
“X” = 15 reps
*silo 3 (projected top 15% in Open)
“X” = 12 reps
E. {8:00 Clock} Back Squat: Build to Heavy Double
F. Couch Stretch (2:00 / side)
G. 5:00 Supine Breathing @3060 cadence
Thursday, December 16
[0:00-10:00] Choice Cyclical*nasal, easy
…
[10:00-30:00] Unfatigued Skill Work
Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.
Don’t know where to start? Check out the resources in the Movement Library (and/or) consult my help in The Whiteboard.
…
[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
…
[At 50:00] Joint Health
Banded Shoulder Health Routine
Friday, December 17
15:00 Clock @ Warm-Up Pace
-8 Calorie Row
-5 Muscle-Up Ring Row
-20s Dip Stretch on Low Rings
-8 Boot Strappers
-5 Muscle Snatch; empty barbell
+
A. Squat Snatch + Overhead Squat (8 Sets)
*75-80-85-90-90-85-85-85% of Snatch
B. EMOM: 1 Pause Front Squat
*start @ 135/95lb and build by 20/10lb each minute
*end at RPE 8.5-9.0
C. {10:00 Clock} Split Jerk: Build to heavy double
*from the rack or the blocks
+
3 Sets:
AMRAP 3:00
-8 Cal BikeErg
-1-4 RMU*
*1 RMU if your Rep Max is <5
*2-3 RMU if your Rep Max is 5-12
*4 RMU if your Rep max is >12
(Rest 3:00)
AMRAP 3:00
-8 Cal BikeErg
-4 Wall Walk
-8 Cal BikeErg
-8 CTB
(Rest 3:00)
Coach’s Notes: This is the same structure of AMRAPs from 2 weeks ago, but now the working time per set is reduced (4min to 3min) however the total work increased from 2 sets to 3 sets. The goal is to pace this similarly to what you did for two weeks ago, but allow for more total work to be accumulated. Start set 1 @ 75% effort and allow your RPE to climb as you get deeper into the workout.
+
–Seated Biceps Stretch (1:30)
-Foam Roll Lats (2:00 / side)
-Seated Biceps Stretch (1:30)
Saturday, December 18
The Name Game
5:00 AirBike @ Easy Pace
+
A1. Squatting Ankle Mobility (3 x 20s)
A2. Banded Front Rack Stretch (3 x 30s / side)
B1. MaGill Bird Dog (3 x 4 / side)
B2. Elevated Cat Pose w/ Fingers Interlocked (3 x 20s)
C. DB Thrusters (2 x 5)
*first set light, second at workout wt
D. Squat Clean: Build to 225/155lb (or) 90%, whichever is less
E. Rehearsal
2:00 AirBike @ Ramping Pace
…
2 Rounds @ Workout Pace
-5 DB Thrusters 50/35lb per Hand
-1 Squat Clean 225/155lb (or) 90%, whichever is less
(Rest 4-6:00)
“Powwow”
AMRAP 11:00
-11 DB Thrusters
-1 Clean
-11 DB Thrusters
-3 Cleans
-11 DB Thrusters
-5 Cleans
-11 DB Thrusters
-7 Cleans
*Dumbbell Thrusters use 50/35lb per Hand
*Cleans use 225/155lb (or) 90%, whichever is less
+
5:00 AirBike @ Easy Pace
+
3 Rounds
-1:00 Couch Stretch / side
-1:00 Foam Roll Quads (and/or) Low Back
Sunday, December 19
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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