Week of 2.6.23

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

[20:00 Clock]
-60s Choice Erg; Nasal Breathing
-20 Soles-to-Wall Handstand Hold
-8 Cossack Squats
-4 Kang Squat; empty bar
-2 Bird Dogs / side

+

A. Every 90s x 10 Sets: 1 Power Clean + 2 Jerks
*start moderate, end heavy

B. [20:00 Clock]
Back Squat: Find 1RM

C1. Rear-Leg Elevated Split Squat (3 x 8ea)
*barbell back rack loaded – moderate
*rest b/w sides & sets
C2. Strict Pull-Ups (6 Repeatable Sets)
*perform a repeatable set of pull-up after each side’s set of RLE SS

D. For Time
-90 DB Snatch 50/35lb
-90 Shuttle Run (25ft = 1)
-90 Wall Ball 20/14lb, 10/9ft

E. Shoulder Mobility Checklist

Tuesday

4 Rounds
-250m Row
-5 Prone Shoulder CARs / arm
-5 Up-Dog to Down-Dog
-20s Elevated Cat Pose

+
A1. Bench Press (5,4,3,2,2,1,1,1) Find 1RM
A2. Weighted Pull-Up (5,4,3,2,2,1,1,1) Find 1RM

B. Every 3:00 x 4 Sets:
-8 Double KB Snatch 53/35’s
-Max Wall Walk, Until 1:00 Mark

C. 4 Sets: (rest 3:00 b/w)
-16 Toes-to-Rings
-66 Cal Row
-16 GHD Sit-Ups

D. Accumulate; as you see fit
Accumulate; as you see fit
-50 Alternating Dead Bugs
-50 Alternating Bird Dogs
-50 Banded Face Pulls
-2:00 Side Plank Hold / side
-1:00 Tuck Front Lever Hold

Wednesday

A. ZOAR Snatch Warm-Up

B. [15:00 Clock]
Find Heavy Complex:
-1 Snatch + 2 Overhead Squats

C. 3 Sets: (rest 5:00 b/w)
-9-6-3 Deadlift 315/225*
-9-12-15 Bar-Facing Burpee
*or a weight you can perform unbroken on short rest

D. AMRAP 12:00
3 Rounds
-10 Shuttle Run (2x25ft=1)
-10 Bar Muscle-Ups*
…
Max Alternating Pistols; in Remainder
*scale to an amount you can complete in one minute on your first set

E. For Quality: 8-12 Legless Rope Climbs

F. 5-7min AirBike Flush

G. Hip Flexor Mobility Checklist

Thursday

(recovery)

A. [20:00 Clock] 60% Effort
-8 Calorie Row
-8 Single Arm DB Press / side; moderate
-8 Calorie AirBike
8 Hip Extension on GHD*
*2s pause at the top of each rep

B. [20:00 Clock] Joint Health
-8 Patrick Step-Up / side
-8 KB Windmill / arm
-20s Hanging Leg Raise
-8 Pausing Cossack Squats; rig-supported
-8 Banded External Rotations / arm
-20s GHD Sit-Up Hold at Parallel

C. [20:00 Clock] Mobility
-30s Couch Stretch / side
-30s Frog Stretch
-30s Elevated Cat
-30s Biceps Opener Stretch
-30s Seal Stretch

Friday

5:00 Ramping AirBike

+

EMOM 10-12
1) 8 Ice Skater Jumps; for distance
2) 8 Switch Lunge Jump; for height

+

A. Front Rack Mobility Checklist

B. Front Squat (6 x 3) 4s lower – beltless
*start at 65% and build to RPE 8.5

C. EMOM 20
1) 8 KB Snatch (4R+4L) heavy
2) 16 DB Bent Row (8R+8L) heavy
3) 20-30s Handstand Hold*
4) 6-10 Dual KB Front Squat 70/53’s
*freestanding or using a band for assistance

D. Open Workout 11.3
AMRAP 5:00
-Squat Clean & Jerk 165/110lbs

E. 4 Rounds
-250m Ski; easy, nasal
-8 Bulgarian Ring Row
-250m Ski; easy, nasal
-4-6 Strict Ring Dip

Saturday

2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row

+
A1. Banded Good Morning (3 x 10) 3s lower on each
A2. Scap Pull-Ups (3 x 10)
A3. Single Unders (3 x 50)

B1. Beat Kips with Lat Activation (3 x 8)
B2. Ring Dips; Toes-on-Floor
B3. Double Unders (3 x 10-15)

C. Every 2:30 x 6 Sets:
~45-50% of RMU Rep Max
-8 BJO 30/24″
(if you can perform 11 RMU, perform 5 each set)

D. Clean (4 x 1.1)
-70-80-85-90%

E. Deadlift: Build to Workout Weight

F. Rehearsal
2:00 Row @ Ramping Pace
…
1 Round of Workout
*make sure you note the time it takes to complete a single round to help you form your pacing strategy

“Michael Myers”

10 Rounds for Time (15min Cap)
-3 Deadlift 365/255lb*
-7 Toes-to-Bar
-21 Double Unders

*or 80%, whichever is less

record your results here

[Extra Credit]
20:00 AirBike @ Recovery Pace
-E2M(-0:00): 1 TGU / arm 53/35lb

+

3 Rounds
-1:00 Foam Roll Low Back
-1:00 Foam Roll Calves
-1:00 Seal Stretch

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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