For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Open Annoucements
Each Thursday night of the Open I will publish a strategy guide as a post. It will involve the same components as The Name Game videos (e.g. Setup, Standards, Strategy) but will be in text form so I can update it as I get more information about strategy & pacing.
This is what the schedule will look like in The Protocol during the Open…
Monday: Hard Training Day (or) Open Workout ReTest
Tuesday: Hard Training Day
Wednesday: Moderate Training Day
Thursday: Light Training Day
Friday: Open Test Day
Saturday: Moderate Training Day
Sunday: Active Recovery
Monday, February 14
Move Through…
-3:00 AirBike @ Warm-Up Pace
–Hanging Gym Prep Routine
-3:00 AirBike @ Warm-Up Pace
-Build to 90% of Squat Clean for a single
+
5 Sets: (rest 3:00 b/w)
-15/11 Calorie AirBike
-15 Toes-to-Bar*
-5 Squat Clean**
*or 80% of your Rep Max, whichever is less
**65-70-75-80% of Squat Clean 1RM
+
AMRAP 8:00
-15 Wall Walk
-30 DB Squat 50/35lb per Hand
-45 Box Jumps 24/20″
+
-5:00 AirBike @ Recovery Pace
–Foam Roller Routine
Tuesday, February 15
A. Row 1k @ Ramping Pace
B. Prone Shoulder CARs (3 x 5ea)
C1. Russian Dips (4 x 3)
C2. Elevated Cat Pose (4 x 20s)
D1. No Contact Muscle Snatch (3 x 10) empty bar
D2. BMU (3 x 2-5)
*use band assist if you don’t have a BMU yet
+
E3M x 5 Sets:
-15 Snatch 75/55lb
-Max BMU, Until 1:00 Mark
Coach’s Notes: The goal should be to move through the snatches at a high turnover then hit a bigger set of BMU and -in any remaining time- chip away. If you don’t have a BMU yet, complete CTB. The reason being, this piece is meant to be grip intensive.
+
A1. Strict Ring Dip (4 x AMRAP-1)
A2. Banded Lat Row (4 x 18-22)
B1. Row (4 x 30 Cals) @ nasal cap
B2. Banded Hamstring Curls (4 x 30)
Wednesday, February 16
A. ZOAR Snatch Warm-Up
*tabata single unders for part 1
B. E90s, Until Failure
-30 Double Unders (Cap at 30s Mark)
-1 Squat Snatch*
*start at 50% and add 10/5lb each interval
C. For Total Reps
AMRAP 5:00 @ High Effort
-2 Burpee Box Jump Over 24/20″
-4 Single Arm DB Thruster 50/35lb
(Rest 5:00)
AMRAP 3:00 @ High Effort
-4 Burpee Box Jump Over 24/20″
-8 Single Arm DB Thruster 50/35lb
D. 20:00 @ Relaxed Pace
-20 Cal Ski or Row
-15 GHD Sit-Up
-10 DB Bent Over Row / arm
Thursday, February 17
[0:00-10:00]Choice Cyclical; nasal, easy [10:00-30:00] Unfatigued Skill Work
Option 1: Inversion Practice
Option 2: Muscle-Up Turnover Technique [30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice [At 50:00]
Option 1: Banded Shoulder Health Routine
Option 2: Knee Health Routine
Friday, February 18
15:00 @ Warm-Up Pace
-15 Cal Bike; choice
-200ft Shuttle Run
-3 Wall Walks
+
Prep Movements
+
AMRAP 14:00
3 Rounds
-200ft Shuttle Sprint (8 x 25ft)
-14 DB Hang Clean & Jerk 50/35lb (7+7)
-14 HSPU
3 Rounds
-200ft Shuttle Sprint (8 x 25ft)
-14 Double DB Hang Clean & Jerk 50/35lb per Hand
-50ft Handstand Walk (2 x 25ft)
+
[14:00 Clock]-Overhead Squat: Build to 90%
-Power Clean: Build to 94%
+
15:00 @ Relaxed Pace
-15 Cal Bike; choice
-15 Banded Face Pulls
-15 Banded TKE
Saturday, February 19
The Name Game
8:00 AirBike @ Easy Pace
-OTM(-0:00): 8s Sprint
+
A1. Scap Pull-Ups (3 x 10-12)
A2. Alternating Lizards (3 x 10-12)
A3. Ring Row (3 x 8-12)
A4. Up-Dog to Down-Dog (3 x 8-10)
B1. Burpee to 12″ Touch (3 x 4-5)
B2. Triple Pause Thruster (3 x 6) empty bar
B3. CTB Pull-Up (3 x 3-5)
C1. Thrusters (3 x 5) 95/65lb
C2. Bar-Facing Burpees (3 x 5)
D. Complete @ Workout Pace
-6-8 CTB
-8-10 Burpee to 12″ Touch
(Rest 4-6:00)
+
“Just Shy of Death”
For Time
-20 Chest-to-Bar
-40 Burpee to 12″ Touch
+
(Rest Exactly 10:00)
*do a few reps of BFB & Thrusters during the middle of your rest time to get the movements feeling crisp again
+
“My Own Pallbearer”
EMOM, Until Failure
-6 Bar-Facing Burpees
-6…7…8… Thrusters 95/65lbs
*perform both movements in the same minute
+
5-10min Cyclical Flush
5-10min Self-Directed Mobility
Sunday, February 20
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Leave a Reply