Week of 12.7.20

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Monday, Dec. 7

Row 2k @ Zone 1
+
3 Rounds
-20s Elevated Achilles Stretch per leg
-12 PVC Dislocates in Seiza Sit
-10 90-90 Hip Rotations
-8 Breath Side Plank per side
+
Build to 85% for a Snatch Double (drop & reset between)
+
4-5 Sets:
750m Row @ Ramping Pace
(0-250m @ 5k TT Pace +5s)
(250-500m @ 5k TT Pace)
(500-750m @ 5k TT Pace -5s)
-15s Transition / Rest
-4 Squat Snatch @ 78% – all singles with fast reset
*Rest to 7 out of 10 recovery b/w sets
+
A. Chest-to-Bar Box Drill (3 x ~20s)
*use the style of kip you plan to use for “B”

B. Kipping Chest-to-Bar Pull-Up (11 x 5)
*Rest as long as needed b/w sets to maintain quality form

C. Dumbbell External Rotation (3 x 10 / arm) 5-8lbs, 2-4kg

Tuesday, Dec. 8

12:00 @ Warm-Up Pace, Zone 1
-12/10 AirBike Calories
-5 Dive Bomber Push-Ups
-30s Speed Steps
-5 Wall Ball Front Squat 20/14lbs @22×0
-20s Dead Hang from Pull-Up Bar
+

Silo 1
For Time: 20 Strict HSPU + 100ft Handstand Walk

Silo 2
For Time: 20 Kipping HSPU + 10 Wall Walks

Coach’s Notes: The goal is for this to be a capacity-based piece, not a strength limited one. If you feel you can hold at least doubles every 30s on the Strict HSPUs and have confidence in your ability to Handstand Walk 100ft occasional breaks, then go for it. Everyone else should be Silo 2.

+
A1. Penguin Hops (3 x 15) rest as needed
A2. Double Down Drill (3 x 15s) rest as needed
A3. AirBike Calories (3 x 10/7) @70% of 10:00 Test Wattage | rest 60s
B1. Double Unders (3 x 20s) rest 10s
B2. Wall Balls (3 x 20s) 20/14lbs, 10/9ft | rest 60s
+

*Descend or Done*
6 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.
-15/11 Calorie AirBike
-25 Wall Balls 20/14lbs, 10/9ft
-50 Double Unders
*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.
+
Move Through…
-2:00 AirBike @ Recovery Pace, nasal breathing
-2:00 Couch Stretch (split evenly)
-2:00 AirBike @ Recovery Pace, nasal breathing
-2:00 Banded Lat Stretch (split evenly)

Wednesday, Dec. 9

Row 1k @ Ramping Pace (End @ Zone 2)
+
5:00 Clock: Active Mobility & Movement Prep (Your Choice)
+

Dumbbell Skills: 50/35lb Dumbbell(s)

Coach’s Notes: Rest as much as needed between sets and elements to allow for high quality movement. Often when Dumbbell movements show up in Qualifiers, including the Open, they are a unique variation to give the workout some flair. This is one way we can be prepared for a unique dumbbell movement.

A. Alternating Dumbbell Snatch (2 x 10)
B. Alternating Dumbbell Hang Snatch (2 x 8)
C. Double Dumbbell Snatch (2 x 5)
D. Double Dumbbell Hang Snatch (2 x 5)
E. Devil’s Press (2 x 4)
F. Alternating Dumbbell Clean & Jerk (2 x 10)
G. Alternating Dumbbell Hang Clean & Jerk (2 x 8)
H. Double Dumbbell Clean & Jerk (2 x 5)
I. Double Dumbbell Hang Clean & Jerk (2 x 5)
J. Dumbbell Hang Clean & Split Jerk (2 x 6) *opposite foot must go forward
L. Dumbbell Hang Split Snatch (2 x 6) *opposite foot must go forward
+
EMOM 10: 20% Toes-to-Bar Rep Max
*round up to the nearest whole number
+
Move Through…
Row 1500m @ 5k TT Pace
…
30s Fingers-Facing Wrist Stretch
60s Foam Roll Lats (per side)
30s Fingers-Facing Wrist Stretch
…
Row 500m @ 5k TT Pace +15s

Thursday, Dec. 10

(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: this sessions can be combined, but ideally they are separated by at least a few hours

AM
5 Rounds [25:00]
-3:00 AirBike @ Zone 0 – 0 – 1 – 1 – 2 (per round, respectively)
-2:00 Foam Roll / Lax Ball Roll / Banded Floss / Percussion Gun: Muscle Groups of Choice

PM
5:00 Cyclical of Choice – Zone 0
+
A. Kettlebell Arm Bar (2 x 5 / arm) light to moderate
B. Turkish Get Up Sit-Up (2 x 4 / arm) light to moderate
C. Turkish Get Up (2 x 3 / arm) light to moderate)
D. Hip Flow – x4 each (1 set)
E1. Russian Baby Maker on the Wall (2 x 1:00) rest 10s
E2. Kettlebell Goblet Squat Hold (2 x 0:30) light to moderate, rest 20s
*elbows push inner thighs out wide
F1. Supine Hamstring Stretch (3 x 0:30 / side) rest 10s
F2. Goblet Kettlebell Good Morning (3 x 4) @60×1 w/ empty bar | rest 10s
*focus on keeping an anterior pelvic tilt and generating a big hamstring stretch
G1. Seated Banded Hamstring Curls (4 x 25)
G2. Banded Face Pull in Seiza Sit (4 x 25)
*use band from G1, leaving it at the same height
H1. Curled Seiza Sit; Knees Elevated; barefoot (3 x 0:30) rest 10s
H2. Roll Bottoms of Feet (3 x 0:30 / side) Lax Ball (or) Collar of Barbell | rest 10s

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. 11

A. ZOAR Snatch Warm-Up
*cyclical of choice for part 1

B. Snatch Strength
[0:00-8:00] Build to heavy snatch single (goal = 91-94%)
[8:00-16:00] Build to heavy overhead squat double

+
Every 15s x 30 Reps: 1 Power Clean
Silo 1: Score of >19 on Battery Test = 88%
Silo 2: Score of 13-19 on Battery Test = 84%
Silo 3: Score of <13 on Battery Test = 80%

+
EMOM, Until Failure (or) 20 Minutes
1) 8 Thrusters 95/65lbs
2) 4…6…8…etc. Bar-Facing Burpees
Coach’s Notes: Hold yourself to a solid burpee cadence even in the low reps. For example, 4 bar-facing burpees shouldn’t be taking longer than 13-16s to complete (3.3s – 4.0s / rep).

+
Move Through…
-1:00 Seal Stretch
-1:00 Supine Hamstring Stretch per Side
-1:00 Foam Roll Lats per side
-1:00 Elevated Pigeon Stretch per side

Saturday, Dec. 12

Prior to the session: Complete the ZOAR Competition Guide.

The Name Game

A. Thermo
3 Rounds @ Low Tension
2:00 AirBike
1:00 Single Unders
1:00 Ski – low damper (sub row)

B1. Elevated Cat Pose (3 x 20s)
B2. Hanging Arch Pulses (3 x 8)

C1. Alternating Lizards (3 x 10)
C2. Forward Fold (3 x 20s) hands b/w feet

D. Movement Prep
Move Through…
–Penguin Hops (2 x 10) Rest 10s
–Bar Beat Kips w/ Lat Activation (2 x 6) Rest 20s
–Double Dumbbell Snatch (2 x 5) 35/20lbs per Hand
-Double Unders (2 x 15) Rest 10s
-Bar Muscle-Up (2.2.2) or as proficiency dictates
-Double Dumbbell Snatch (1 x 5) 50/35lbs per Hand

E. Rehearsal
2:00 AirBike @ 10:00 Test Avg. Wattage
…
1 Round of the Workout as you are choosing to break it up

F. Test

“Deviled Eggs”

For Time [12:00 Time Cap]
Complete work as Desired…
-30 Bar Muscle-Up
-30 Double Dumbbell Snatch
(50/35lbs per Hand)
-300 Double Unders

G. Flush – 5:00 AirBike @ Recovery Pace

H1. Banded Lat Stretch (2 x 1:00 / side)
H2. Supine Hamstring Stretch (2 x 1:00 / side)

Sunday, Dec. 13

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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