For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, December 27
Row 1k @ Ramping Pace
*start at 5k TT +8-10s
*increase pace every 200
+
A. Hinge / Hip Disassociation Routine
B. 5 Sets: (rest 2:00 b/w)
-15 Double DB Deadlift*
-10 Cal Row
-5 Double DB Snatch*
-10 Cal Row
-15 Double DB Deadlift*
*50/35lb per Hand
C. E4M x 4 Sets:
-X Wall Walks
-Max Squat Clean & Push Jerk @ 70% until 1:30 mark
Coach’s Notes: The wall walk reps are based on your projected Open placing. For the top 15% perform 4 wall walks, for the top 5% perform 6 Wall Walks, for the top 1% perform 8 wall walks. For the squat clean and push jerks, focus on maintaining a full hand on the bar in your clean, similar to a thruster.
D. Strict Press (4 x 10) RPE 7-8 – rest 2:30
E. Banded Overhead Triceps Stretch (3 x 0:40 / side)
Tuesday, December 28
12:00 Clock @ Warm-Up Pace
-12 Cal AirBike
-12 Ring Beat Kips
-12 PVC Dislocates
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Snatch: Build to 78% for a Double
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A. EMOM 14
1) 2 Squat Snatch 78%
2) 20s Max RMU
*sub 5 Butt-Banded Ring Muscle-Ups
B. Snatch + 2 Overhead Squat: Build to Daily Max
C. AMRAP 12:00
-4 Strict Pull-Ups
-8 DB Hang Clean & Jerk (4+4) 50/35lb
-4 Strict Ring Dips
-8 DB Hang Clean & Jerk (4+4) 50/35lb
D. DB Bench Press (3 x AMRAP-2) 50/35lb per Hand
*rest 2:00 b/w sets
*AMRAP-2 means to stop approximately 2 reps before you would fail
E. 3 Rounds [Use External Clock]
-1:00 AirBike @ Recovery Pace
-1:00 Row @ 5k TT Pace
-1:00 AirBike @ Cruise Pace
-1:00 Row @ 5k TT Pace
-1:00 AirBike @ Strong Pace
-1:00 Row @ 5k TT Pace
…
5:00 AirBike @ Recovery Pace
Wednesday, December 29
A. Banded Russian Step-Up (4 x 6 / side)
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. Inversion + Deadlift
Silo 1: Proficient at HSW
6 Sets:
-25ft Handstand Walk
-5 TnG Deadlift 80%
-25ft Handstand Walk
*rest as needed b/w to keep unbroken
Silo 2: Not proficient at HSW
-Part I: TnG Deadlift (5 x 6) 80% – rest 2-3min
-Part II: {10:00 Unfatigued HSW Practice}
D. Rate Focused Intervals
E2M x 6-8 Sets:
-X Box Jump 24/20″
-X Toes-to-Bar
-X Hang Power Clean 115/95lb
*silo 1 (projected top 1% in Open)
“X” = 12 reps
*silo 2 (projected top 5% in Open)
“X” = 9 reps
*silo 3 (projected top 15% in Open)
“X” = 6 reps
E. Complete @ 60% Effort
-25 GHD
-25 Cal Ski
-25 GHD
-25 Cal Ski
-25 GHD
*sub 35 Straight Leg Sit-Ups for the GHD
*sub Rower for the SkiErg
F1. Seal Stretch (2 x 1:00)
F2. Banded Lat Stretch (2 x 0:30 / side)
Thursday, December 30
[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] Shoulder Mobility
A1. Tabletop Glute Bridges (3 x 12)
A2. Up-Dog to Down-Dog (3 x 8)
B1. Elevated Cat Pose (2 x 1:30)
B2. Elevated Cat Pose End Range Isometrics (2 Sets)
*3 subsets x 10s each way per set
C1. Seated Biceps Stretch (2 x 1:00)
C2. Rear Plank Hold (2 x 0:30)
D. Elbows-in-Rings Chest Stretch (2:00)
E. Dead Hang from the Pull-Up Bar (3 x 0:30)
Friday, December 31
[0:00-10:00] Active Mobility[10:00-15:00] Empty Barbell Prep
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A. Overhead Squat (5 x 8)
*build to 8RM
B. Squat Clean & Jerk (8 Singles) 80-85%
C. Snatch High Pull (6 x 3) 110%
D. For Time: 10 Rope Climbs 15ft
*sub 30 Strict Towel Pull-Ups
E. For Least Total Sets (Cap of 8 Sets)
-5 Front Squat 75%; no rack
-Max Unbroken kHSPU
-Rest 90s-
*continue until X kHSPU are Accumulated
*silo 1 (projected top 1% in Open)
“X” = 120 reps
*silo 2 (projected top 5% in Open)
“X” = 80 reps
*silo 3 (projected top 15% in Open)
“X” = 40 reps
+
3 Rounds
-1:00 Seated Biceps Stretch
-20s 2-way neck stretch / side
Saturday, January 1
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
+
3 Rounds @ Warm-Up Pace
-15s Low Ring Dip Hold
-10 Banded Good Morning
-8 Beat Kips
-6 Ring Rows
+
Deadlift: Build to a set of 3-5 at workout weight
*perform 1-2 RMU (or) 1-2 CTB + 1-2 strict ring dip after each set
+
Rehearsal
2:00 AirBike @ Ramping Pace
…
3 Rounds @ Workout Pace
-4 Deadlift
-2 RMU
(Rest 4-6:00)
+
“The Final Countdown”
For Time (15min Cap)
10…9…8…1 Deadlift 275/175lb
*3 Ring Muscle-Up before each set
*Scale 3 RMU to 3 CTB + 3 strict ring dip
+
5-10min AirBike @ Recovery Pace
5-10min Mobility; Choice
Sunday, January 2
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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