Week of 12.21.20

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

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Deload Week

Next week (Week of 12.28.20) we’ll start Comp Prep!

This correlates with the holidays that many athletes are celebrating. Take the time to spend extra time with your family and invest in your relationships. The people you care about give a lot of themselves to support your athletic endeavors.

This deload excludes Saturday. We will do The Name Game as scheduled.

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Open Changes Announced

In case you missed it…the Open will now be 3 weeks long and start on March 11th, meaning it has been pushed back three weeks. Also, there will now be quarter & semi-finals to the Games season.

What does this change?
The only thing that this 100% changes is the amount of time we have to prepare. We will still start Comp Prep next week, but we will have a longer time to prepare…so the build up can be slightly less aggressive initially.

What might this change?
There’s still a lot of questions I have…
• Does a 3-week Open mean 3 workouts?
• Will they release two workouts each of the first two weeks and keep all 5?
• If HQ is being accommodating to home gym athletes during COVID, does that mean the equipment list will be changed?
…will we not see MUs, WBs, Rowing or Walking Lunges?
…will we see more of “accessible” movements like Burpees and Dumbbell variations?

I will be working to learn as much as I can about this and keep you informed, and work to possibly even gain a competitive advantage by making calculated, yet quick adjustments to The Protocol.

Stay the Course,
Coach Ben

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Monday, Dec. 21

Deload Week (excluding Sat)

A. ZOAR Snatch Warm-Up
*Cyclical of Choice, Part 1

B. Snatch (4 x 1.1) @ 75% | Rest 10s, Rest 2:00

C. Clean + Front Squat + Jerk (4 Sets) @ 75% | Rest 2:00

D. Back Squat: Build to Pause Single @ RPE 7/10

+
Kipping Chest-to-Bar Box Drill (4 x 20)
*alternate which leg is on the box
*use the variation of kip (gymnastics vs. butterfly) you plan to use in Open tests

+
6 Rounds @ Relaxed Pace
-3-4 Strict CTB (use band assist unless you have 10+ unbroken)
-15/12 Calorie Row @ 5k TT +15-17s
-5-6 Strict TTB (scale to hanging leg raise or knee raise to keep it strict)
-15/12 Calorie Row @ 5k TT +15-17s

+
Foam Roll [5:00 Clock]
-Quads
-Glutes & Hamstrings
-Calves
-Lats
-T-Spine

Tuesday, Dec. 22

10:00 @ Warm-Up Pace (Zone 1)
-12/10 AirBike Calories
-10 Up-Dog to Down-Dog
-10 Alternating Lizards

+
A. EMOM 8: 25s of Double Unders in a Corridor
*start with the boxes wide and slowly move them into as you can

B. 3:00 – Continuous (if you mess up, take 1 deep breath and restart)
-20s Speed Steps
-20s Single Unders

+
*Descend or Done*
5 Rounds for Time [20:00 Time Cap]
Each round must be faster than the last or you must terminate the workout and ride the AirBike at a recovery the remainder of the time left in the cap.
-10/7 Calorie AirBike
-10 Snatch 75/55lbs (or) 40% (whichever is lighter)
-10 Bar-Facing Burpees
-10/7 Calorie AirBike
*Rest 60s b/w rounds

Coach’s Notes: Descend or Done is a way to self-teach pacing. In all workouts there is a price to be paid for a poor-pacing strategy. In Descend or Done, the stakes are raised, since if any round time is slower than one previous to it, you stop the workout. For example, 3:17, 2:53, 2:47, 2:43, 2:56 (fail). However, done ruin your workout by completely sandbagging the first couple of rounds with very slow times. Aim to start around a 60% effort and allow the workout to build to a high RPE by the last set.

+
Accumulate the following…
-2:00 Handstand Hold, Heels to Wall
-2:00 Couch Stretch (per leg)
-200 Seated Banded Hamstring Curls, light band

Wednesday, Dec. 23

5:00 Cyclical of Choice, nasal @ Zone 1
+
A. Scap Pull-Ups (3 x 6-8)

B. Beat Kips (3 x 6-8)

C. Lat Activations (3 x 5) @ Max Effort

D. Bar Muscle-Up Mount Drill (1.1.1.1.1) Rest 5-10s
*watch the demo video before performing

F. Bar Muscle-Up Mount + Hips-to-Bar (2 x 1.1.1) Rest 10s, Rest 90s
*watch the demo video before performing

G. Bar Muscle-Up (5 Singles) turnover as high as possible

H. Kipping Toes-to-Bar: Accumulate 250% of your Toes-to-Bar Rep Max in Small, Manageable Sets @ Low Fatigue

+
A. Double Dumbbell Clean & Jerk: Build to Heavy TnG Set of 5

B. AMRAP 1:00: Double Dumbbell Front Squat 50/35lbs per Hand
(Rest 3:00 & Repeat)

C. 4 Continuous Rounds
-2:00 Row @ Zone 2
-20 Med-Ball Front Squats 20/14lbs @ Methodical Pace

+
Russian Baby Maker on the Wall (3:00) @4040 breathing cadence

Thursday, Dec. 24

(Recovery Day)

AM
A. x5: 1 Breath Hold, until RPE 7
(recovery breath for 60s b/w)
B. Around-the-World Plank (3 x 6 Breath per Position)
-Front, Side, Rear, Side | Rest as Needed b/w
C. Frog Stretch (2:00)
D. Lizard Stretch (1:30 / side)
E. Glute Med Stretch (1:30 / side)

PM
A. Cyclical of Choice (10:00) Zone 0-1
B. Boot Strappers (2 x 12)
C. Kang Squat (2 x 12) empty bar
D1. Forward Fold Stretch (4 x 0:30)
D2. L-Sit Raises (4 x 10-15) hands by knees
E1. Tabletop Glute Bridge (3 x 10)
E2. Seated Biceps Stretch (3 x 30s)
E3. Behind-the-Back Reverse Grip PVC Raise (3 x 12)
*palms facing the floor – width should be b/w Snatch & Clean grips
F1. T-Spine Opener (3 x 45s)
F2. Wall Walk + Shoulder Flexion (3 x 3)
*complete a wall walk, but stop with your hands ~12″ from the wall. Then push your hand through your hands to the wall, touching if you are able. Hold “nose & toes” on wall for 10s, then lower out of wall walk
G1. Seiza Sit Raise (3 x 20-30s)
G2. Seiza; Curled (3 x 15s)
G3. Natural Leg Extension; Band Assisted (3 x 5) @6111
G4. Seiza; Curled (3 x 15s)

Before Bed
2 x 2:00 Stretch of Choice: Your Top Priority Area
+
4:00 Supine Breathing @4060 cadence

Friday, Dec. 25

(Pick 1 Session)

Coach’s Notes: Typically in our Sport, you spend most of the time doing things you are *relatively* bad at. Today, let’s switch things up…pick the session you enjoy more, rather than what you need to work on. If you choose to lift, grab a friend or family member to do it with you. If you choose the Aerobic Accessory, feel free to listen to some music or a podcast and just zone out. There’s plenty of stress in the upcoming weeks, enjoy your training today.

Option 1: Lift
A1. Strict Press (5 x 5)
A2. Barbell Bent Over Row (5 x 6-8)
B. Box Front Squat (5 x 3) Build to RPE 7.5/10
C1. RDL (3 x 12) as heavy as possible with double overhand grip
C2. Strict Ring Dips (3 x AMRAP-3)

(or)

Option 2: Aerobic Accessory
AMRAP 60:00 @ Conversational Pace
-3:00 AirBike @ Zone 1-2
-0:45 High Plank Hold
-10 Banded Cross Body Chop (per side)
-10m Slow Motion Bear Crawl (forward)
-10m Crab Walk (forward)
-3:00 Row @ Zone 1-2
-0:40 Side Plank Hold (20s L + 20s R)
-10 Banded Palov Press (per side)
-10m Slow Motion Bear Crawl (backwards)
-10m Crab Walk (backwards)

Saturday, Dec. 26

Prior to the session: Complete the ZOAR Competition Guide.

The Name Game

A. Thermo – 4 Rounds
-1:00 AirBike @ Smooth Pace
-1:00 Row @ Smooth Pace

B1. Tabletop Glute Bridge (3 x 12) Rest 15s
B2. Alternating Reverse Lunges (3 x 12) Rest 15s
B3. Push-Up + Alternating Toe-Touch (3 x 12) Rest 15s
B4. Elevated Cat Pose (3 x 30s) actively opening shoulder | Rest 15s

C1. Dumbbell Bench Press (2 x 8) 35/20lbs per Hand | Rest 20s
C2. Under Over Lunge (2 x 4 steps) 35/20lbs per hand, R Hand Overhead | Rest 20s
C3. Dumbbell Hang Power Clean (2 x 8) 35/20lbs per Hand | Rest 20s
C4. Under Over Lunge (2 x 4 steps) 35/20lbs per Hand | Rest to Recovery

D. Rehearsal – Complete @ Workout Pace
-2:00 AirBike @ 10:00 Test Average Wattage
-1 Full Round @ Workout Pace

E. Test

“Jacked Frost”

5 Rounds for Time (10min Time Cap)
-15 Dumbbell Bench Press 50/35lbs per Hand
-15 Dumbbell Hang Power Clean 50/35lbs per Hand
-2x25ft Dumbbell Under-Over Lunge 50/35lbs per Hand
*Under-Over means 1 DB overhead and 1 DB at Side

F. Flush – 5:00 AirBike @ Recovery Pace

G1. Finger-Facing Wrist Stretch (3 x 0:30)
G2. Glute Med Stretch (3 x 0:45 / side)
G3. Seated Biceps Stretch (3 x 1:00)

Sunday, Dec. 27

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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