Week of 2.22.21

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. 22

A. ZOAR Clean & Jerk Warm-Up
*if you have a SkiErg, use it for part 1

B. Squat Clean + Squat Clean + Squat Clean & Jerk (6 Sets) All @ 80-82%

C. Strict Chest-to-Bar (3 x 8) band assist as needed

D. EMOM x9
0-1-2:00: 4 Burpee Box Jump Overs 24/20″
3-4-5:00: 3 Clean & Jerks 155/105lbs
6-7-8:00: 2-4 Bar Muscle-Ups

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For Time [20 Min Time Cap]
-40 Burpee Box Jump Over 24/20″
(Rest 2:00)
-30 Clean & Jerk 155/105lbs
(Rest 2:00)
-20 Bar Muscle-Up

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E. Banded Lat Row (2 x 30)

F1. Banded Face Pull (4 x 15)
F2. Ring Support Hold (4 x 15s)
F3. Change Plate External Rotation (4 x 8 / arm) 2.5lb (or) 1kg

Tuesday, Feb. 23

4 Rounds
-150m Run @ RPE 4 – 6 – 8 – 10
-50m Walk w/ Plate Overhead 25/15lbs
*elbows in aggressive end-range lockout

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Snatch Barbell Warm-Up of Choice
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Every 15s x 12 Reps [3:00]: 1 Snatch @ 70%
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Overhead Squat (4 x 8) Start @ 60% of 1RM and climb

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Row 30:00 @ Recovery Pace
[At 3:00] x1: 15 Deadlift + 75ft Handstand Walk
[At 10:00] x2: 9 Deadlift + 35ft Handstand Walk
[At 17:00] x3: 5 Deadlift + 25ft Handstand Walk
[At 24:00] x5: 3 Deadlift + 15ft Handstand Walk
*barbell weight 60-65%, based on TnG proficiency

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5:00 AirBike @ Recovery Pace, nasal breathing only

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10:00 Mobility – Self-Directed

Wednesday, Feb. 24

A1. AirBike Cals (3 x 20) @ Zone 1
A2. Banded Front Rack Stretch (3 x 30s / side)
A3. Turkish Getup (3 x 2 / side) light to moderate kettlebell
A4. Box Step-Downs (3 x 5 / side) @40×0

B1. Elevated Achilles Stretch (3 x 20s / side)
*place weight on top of knee for assisted stretch
B2. Band Assisted Pistols (3 x 5 / side) not alternating

C. Pistols (2 x 10) for quality, rest to recovery

D. AMRAP 1:00: Alternating Pistols (Test)

[wpdiscuz-feedback id=”ceuljcm9l2″ question=”Please leave your score in reps.” opened=”0″][/wpdiscuz-feedback]

Please record your results.

E. Front Squat: Build to 100% of Clean, singles

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EMOM 12 (x3)
1) 3-4 Hang Power Snatch
2) 5-7 Hang Squat Clean
3) 3-4 Hang Squat Snatch
4) 20s Max Bar Muscle-Ups
*barbell weight = 60% of Snatch, Rounding up

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12:00 SkiErg @ Zone 1 (Sub Rower)
-E2M (-0:00 & 12:00): 8 Box Jump Overs 24/20″ AFAP
*review the BJO movement breakdown for options

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A. Elevated Cat Pose (1:00)
B. Seated Biceps Stretch (1:00)
C. Chest Stretch (1:00)
D. Bully Stretch (0:30 / side) go gentle on this one

Thursday, Feb. 25

(Recovery Day)

AM

[0:00-8:00] Focused Attention Mediation
*seated in quiet place, focus on counting slow controlled breaths
*if you get to 10, start over again
*if you realize your are thinking and have lost count, let it go and restart at one again [8:00-20:00] Mobility – Self-Directed

PM

A. Aerobic Accessory
20:00 @ Conversational Pace
-2:00 AirBike @ Zone 1
-16 Single Arm Russian Kettlebell Swings (8+8) 35/25lbs
-100m Suitcase Kettlebell Carry 35/25lbs (50m+50m)

B. Rotational MedBall Slam (3 x 8 / side) @ Max Effort
C. Ice Skater Jumps (3 x 8 alternating) @ Max Effort
D. Jefferson Curls (3 x 5) empty bar, 5s stretch at the bottom of each rep
E. Saddle Pose w/ Back Support (2 x 1:30) rest 30s
*if you are tight stay upright, if you are flexible lay down, if you in between prop your back with a medball

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Visualization: Seated, Quiet Place, Eyes Closed
*incorporate everything you would feel, see & hear in this test
*treat this like it’s actually a test, just one you aren’t completing with your body
*during the 3:00 rest period, get up and walk around, focusing on relaxed breathing
*the goal is a realistic version of your best performance
*in your mind’s eye, in first person, complete the following workout…
For Time (including rest)
4 Rounds
-2 Bar Muscle-Ups
-4 Hang Squat Clean 135/95lbs
-8 Dumbbell Clean & Jerk 50/35lbs per Hand
(Rest 3:00)
2 Rounds
-2 Bar Muscle-Ups
-4 Hang Squat Clean 135/95lbs
-8 Dumbbell Clean & Jerk 50/35lbs per Hand
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Write down any notes from your visualization + your time on the workout

Friday, Feb. 26

A. ZOAR Snatch Warm-Up

B. Every 10s x 10 Reps: 1 Snatch @ 77%

C. Every 6s x 30 Reps: 1 Clean & Jerk @ 75% of Snatch

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Fatigued Skill Practice (15:00 Clock)
*do not do HSPUs today

Coach’s Notes: Pick an Open skill in which you are -relatively speaking- weak. It should be a skill you have, but as fatigue creeps in, it begins to breakdown. Examples include, touch-n-go clean and jerks, double unders, handstand walking, etc. Begin by doing something to pre-fatigue your body (1:00 or less) and then go into a manageable set of that exercise. Rest to full recovery and repeat. I’ve including some examples in the spreadsheet for consideration.

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BikeErg @ Moderate Pace (Sub Rower)
-E2M (-0:00): 1 Set of Toes-to-Bar
*Continue until you have reach 300% of your Toes-to-Bar Rep Max

Coach’s Notes: This is the same workout from one month ago, except it was AirBike @ Recovery Pace. The goal today is to hold similar “manageable” sets for the Toes-to-Bar, and hold a higher threshold for the erg. “Moderate” is probably Zone 2, certainly Zone 3 at most. Here’s a reminder about HR Zones for those who need it.

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15:00 Mobility of Choice – Self-Directed

Saturday, Feb. 27

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. AirBike 5:00 @ Warm-Up Pace, nasal only

B1. Elevated Cat Pose (3 x 20s)
B2. Hang Clean & Split Jerk; Alternating – Walk Through (3 x 20) no weight
B3. Wall Walk (3 x 2)
B4. Alternating Box Step-Up (3 x 10) 24/20″

C1. Dumbbell Hang Clean & Split Jerk (3 x 10) 35/25lbs
C2. Box Jump, Step Down (3 x 8) 24/20″
C3. Strict Handstand Push-Ups (3 x 3-5)

D. Rehearsal
2 Rounds
-2:00 AirBike @ Aerobic Power (End in Zone 3)
-12 Alternating Hang Clean & Split Jerk 50/35lbs
-8 Box Jumps 24/20″
-4 Strict Handstand Push-Ups
(After both rounds, rest 2:00)
-3 Practice Attempts at a Static Handstand Hold
*break early on this if you are proficient

(Rest 4-6:00)

E. Test

“Inverted Reality”

[0:00-10:00]
AMRAP 10:00
-30 Dumbbell Hang Clean & Split Jerk
-20 Box Jumps 24/20″
-10 Strict Handstand Push-Ups

[12:00-17:00]
Max Second Handstand Hold in 4x4ft Box
*score is total reps + total seconds as one score

F. Flush – 5:00 AirBike @ Recovery Pace

G1. 2-Way Neck Stretch (3 x 30s / side)
G2. Calf Stair Stretch (3 x 30s / side)
G3. Fingers-Facing Wrist Stretch (3 x 30s)

Sunday, Feb. 28

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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