Week of 2.1.21

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, Feb. 1

10:00 BikeErg @ Warm-Up Pace (sub AirBike)
-OTM (-0:00): 3 Burpee Box Jump, Step Down 24/20″

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A1. Burpee Tripod Plank (3 x 20s)
A2. MaGill Bird Dog (3 x 4 / side)
A3. Bar-Facing Burpee (3 x 6)
*focus on footwork & efficiency

B. Build to Deadlift Workout Weight

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Every 90s x 8 Sets:
-1 Deadlift @90%
-12/10 Calorie BikeErg
(Sub 10/7 Calorie AirBike)

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AMRAP 12:00
-12-9-6 Bar-Facing Burpee & Toes-to-Bar
-Rest 90s

Coach’s Notes: In other words, you do 12-9-6 of both movements at a hard pace, then you rest 90s and repeat as many times as you can in 12 minutes. The goal is for you to move slightly faster than you would for a 12:00 AMRAP in a max effort testing scenario, but movement quality should stay high since you have built in breaks.

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20:00 @ Conversational Pace
-20/15 Calorie BikeErg (sub 15/12 Cal AirBike)
-10 Ring Rows
-10 Tabletop Glute Bridges

Tuesday, Feb. 2

A. ZOAR Snatch Warm-Up

B. EMOM 5: 5 Empty Bar Muscle Snatch + 1 Overhead Squat w/ 5s Pause

C. EMOM 12: 2 TnG Power Snatch
*Start @ 60% and build to heavy double for the day

D. EMOM 12: (x3 Each) 50/35lb Dumbbell
1) 20s Max Alternating Dumbbell Power Clean
2) 25ft Overhead Walking Lunge; non-dominant
3) 20s Max Alternating Dumbbell Hang Snatch
4) 25ft Overhead Walking Lunge; dominant

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3 Rounds for Quality
-30s Biceps Opener Stretch
-30s Planche Plank
-30s Band Assisted Chin-Over-Bar Hold
-30s Rear Plank Hold

Wednesday, Feb. 3

A. Hip Flow (x4 each element)

B1. Cossack Squats (3 x 10)
*hold onto rig / upright to help maintain better positions
B2. Sumo Stance Good Morning (3 x 10) @40×0, empty bar
*as deep as possible while maintain neutral spine
B3. Shuttle Sprint (4 x 25ft) set 1 @ 70%, set 2 @ 85%, set 3 @ 100%
*touch past a line of the floor on each sprint

C. Banded Front Rack Stretch (2 x 30s / side)

D. Clean & Jerk Intervals – must be all singles
For Total Time (including rest):
-15 Squat Clean & Jerk 115/85lbs (or) 35%, whichever is lighter
-13 Squat Clean & Jerk 155/105lbs (or) 45%, whichever is lighter
-11 Squat Clean & Jerk 185/125 (or) 55%, whichever is lighter
-9 Squat Clean & Jerk 225/155 (or) 70%, whichever is lighter
-7 Squat Clean & Jerk 275/175lbs (or) 85%, whichever is lighter
*between each set, you have 2:00 exactly to change weight and rest

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Handstand Silos

Silo 1: An athlete who is limited greater by pressing strength
A. Kick-Up + Strict Handstand Push-Up Negative + Kip Back Up (3 x 3)
*the negative should take 4-5s with you controlling every part of the range
B. Seated Double Dumbbell Press (3 x 5-7) moderate loading, keep torso inclined forward

Silo 2: An athlete who is limited greater by inverted awareness / skill
[0:00-4:00] Handstand Drills on the Wall
[4:00-8:00] Handstand Static Hold Practice / Attempts
[8:00-12:00] Handstand Walk Practice / Attempts
*if you are already proficient in HSW, then practice 25ft sections AFAP on full rest

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Accumulate…
-4:00 Foam Rolling Quads (split as desired b/w sides)
-4:00 Couch Stretch (split as desired b/w sides)

Thursday, Feb. 4

(Recovery Day)

AM
20:00 Clock
4 Rounds
-3:00 Cyclical of Choice @ Zone 0, nasal
-2:00 Foam Roll
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3:00 Supine Breathing @ 4080 tempo

PM
10:00 Cyclical of Choice, nasal, Zone 1 Cap

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A. Seiza Sit (2 x 20s) quick shake out b/w sets
B. Seiza Sit Raise (2 x 20s) quick shake out b/w sets
C. Curled Seiza (2 x 20s) quick shake out b/w sets
D. Natural Leg Extension (2 x 6) w/ band assist
E1. Middle Split on the Wall w/ Overhead Reach (2 x 60s)
E2. Arch Body Hold (2 x 30s)
F1. Forward Arm Circles @ 8s / rotation (2 x 5 / arm)
F2. Quadruped Thoracic Rotations (2 x 5 / arm)
G. PVC Dislocate in Seiza Sit (1 x 20)
H. Banded Lat Stretch (2 x 0:45 / side)
I. Triple Pause Thrusters (3 x 5 reps) rest as needed
J. Overhead Squat Hold: Accumulate 2:00 w/ Empty Barbell
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10 Breaths – Side Lying @ 6-6-12-6 Tempo
(30s per Breath, 5:00 & 20 Breaths total)

Friday, Feb. 5

x6: 30s SkiErg + 30s Run
*sub rower for SkiErg
*nasal breathing only for intervals 1-3
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A1. Dip Stretch (3 x 20s)
A2. Scap Pull-Ups (3 x 8)
A3. Elevated Cat Pose (3 x 20s)
A4. Low Ring Transition Drill (3 x 4)

B1. Strict Pull-Ups (5 x 3) weighted or assist to make challenging
B2. Strict Parallel Dip (5 x 3) weight or assist to make challenging
*sub ring dips if you don’t have parallel bars

C. Bar Muscle-Up Skill Practice (5 Sets)

Coach’s Notes: With tomorrow’s workout having Toes-to-Bar, the goal is not to accumulate a ton of volume, rather to work on efficient, economical movement. If you are inconsistent with BMUs, use a drill like the Mount + Hips-to-Bar to hone your movement. If you are consistent with your technique and capacity, practice with 15-20% of your rep max, focusing on a long, smooth kip and an effortless, minimal press out.

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E3M x 5 Sets:
-5 Back Squat @ 75%
-1 Set of Max Unbroken Double Unders (Cap of 100)
-Rest the Remainder

Coach’s Notes: The goal is for you to transition quickly to the Double Unders and to complete a set while your blood pressure and heart rate are still elevated from the back squats. No do-overs on the double unders…when you trip, you’re done, even if that’s rep 3.

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2 Rounds
-45s Lizard Stretch per side
-45s Calf Stair Stretch

Saturday, Feb. 6

The Name Game

This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.

Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.

Completing the ZOAR Competition Guide can be helpful in this process.

If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)

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

B1. Elevated Cat Pose (3 x 20s)
B2. Beat Kips (3 x 8)
B3. Forward Fold (3 x 20s)
B4. Alternating Lizards (3 x 12)

C. Movement Prep – Move Through…
EMOM 3: 3-5 Shoulder-to-Overhead; from the floor 95/65lbs
EMOM 3: 25ft Walking Lunge; bodyweight, 95lbs back rack, 95lbs overhead
EMOM 3: 4-6 Bar-Facing Burpees @ Workout Pace
EMOM 3: 3-5 Toes-to-Bar

D. Rehearsal – Complete @ Workout Pace
-3:00 AirBike @ 10:00 Test Average Wattage
-8 Bar-Facing Burpees
-8 Shoulder-to-Overhead 95/65lbs
-25ft Barbell Overhead Lunge 95/65lbs
-8 Toes-to-Bar

E. Test

“Tri Your Best”

AMRAP 16:00
-8 Shoulder-to-Overhead 95/65lbs
-25ft Barbell Overhead Lunge 95/65lbs
-16 Bar-Facing Burpees
-8 Shoulder-to-Overhead 95/65lbs
-25ft Barbell Overhead Lunge 95/65lbs
-16 Toes-to-Bar
*score is rounds + reps
*every 5ft section of the lunges is a rep

F. Flush – 5:00 AirBike @ Recovery Pace

G1. Overhead Triceps Stretch (2 x 1:00 / side)
G2. Foam Roller Routine (5:00 Clock)

Sunday, Feb. 7

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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