Week of 3.28.22 | ZOAR Fitness

Coach’s Notes: The goal of these tests is to establish a baseline. This is why it is worded as a “heavy single” and not “find a 1 rep max.” I would rather you leave a little in the tank and be able to train with high quality in the following days.

ZOAR Run Warm-Up
…
EMOM 4: 50m Form-Focused Run

12:00 Run for Distance (Test)

Coach’s Notes: You may perform this on land or on a treadmill / runner. Whether you use a run course, track or runner, but sure to note what you did and retest in the same conditions. You can either track using a mobile app like “Map My Run” or a GPS enable wearable. The goal should be a hard, consistent pace with a kick at the end.

Move Through…
-400m Walk
-400m Jog
-400m Walk with Breath Sync
–Hip Flexor Mobility Checklist

Tuesday, March 29

1k Row @ Warm-Up Pace

A1. Supinated Dead Hang (3 x 20s)
A2. Forward Shoulder CARs (3 x 5ea)

B1. Rope Pull to Stand (3 x 3)
B2. Strict Knees-to-Elbows (3 x 5)

C. Rope Climbs – for speed & quality (1.1.1) rest 15s

D. For Time (6min Cap)
-10 Rope Climbs 15ft (Test)

Coach’s Notes: Here are some pointers for rope climbs. Be smart and don’t push to failure, especially if you are experiencing grip limitations.

3 Sets: (rest 3:00 b/w)
AMRAP 2:00
-2 Sandbag Cleans* 150/100lb
-4 DB Hang Snatch 50/35lb per Hand
-8 Calorie AirBike
*sub 2 power cleans @ 70% for Sandbag Cleans

2 Rounds @ Relaxed Pace
-0:45 Supine Hamstring Stretch (L)
-0:45 Row; nasal
-0:45 Supine Hamstring Stretch (R)
-0:45 AirBike; nasal

Wednesday, March 30

EMOM 9
1) 45s Ski @ Smooth Pace (sub AirBike)
2) 40s Up-Dog to Down-Dog Pulses
3) 20s Elevated Cat Pose + 20s Finger-Facing Wrist Stretch

Inversion Silos

Silo 1: Unable to Handstand Walk 10ft Consistently

A. Wall Walk + 8s Overhead Opener (4 Sets) rest 20-30s
B. Wall Walk (4 x 2) AFAP
*count your steps – goal is 4 up, 3 down
C. sHSPU (4 x 1-3)
*kick up, complete reps, & kick down all AFAP
D. [5-7:00 Clock]
Handstand Walk Attempts; unfatigued practice

Silo 2: Able to Handstand Walk 10-25ft Consistently

A. Wall Walk + 8s Overhead Opener (4 Sets) rest 20-30s
B. Wall Walk (3 x 3) AFAP
*count your steps – goal is 4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (3 x 8ea)
D. [7:00 Clock] Unfatigued Handstand Walk Attempts

Silo 3: Able to Handstand Walk >25ft Consistently

A. Wall Walk + 8s Overhead Opener (3 Sets) rest 20-30s
B. Wall Walk (2 x 3) AFAP
*count your steps – goal is 4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (2 x 8ea)
D. For Time: 200ft HSW (Test)
*complete in 8 x 25ft

A. E2M x 7 Sets: 1 Squat Clean & Jerk (Test Part 1)
*start @ 70% & build to 1RM

B. AMRAP 1:30: Max Squat Clean & Jerk @ 80% (Test Part 2)

C. Front Squat (5 x 5) 65%

D. Couch Stretch (2 x 2:00 / side)

Thursday, March 31

(recovery)

Accumulate 30-45 minutes at a Zone 2 Heart Rate

Knee Health Routine

Spine Health Routine

Friday, April 1

A. ZOAR Snatch Warm-Up

B. E2M x 6 Sets: 1.1.1 Squat Snatch @ 75%

C. Overhead Squat (3 x 6) @41×1 – light to moderate

D. E4M x 4 Sets:
-12 Toes-to-Bar
-6 Deadlift 73%
-Max Double Under, Until 2:00 Mark

E. EMOM 8: 12s AirBike Sprint @ Max Effort
…
-5:00 AirBike @ Recovery Pace
–Foam Roller Routine

Saturday, April 2

The MASH

2 Rounds
–Squat Sequence 1.0
-1:00 Row; nasal
-5 Rail Facing Burpees
-1:00 AirBike; nasal

Build to 85% of Clean
*2 wall walk after each set

AMRAP 8:00
-3 Front Squat* 225/155lb; no rack
-3 Wall Walk
(Rest 5:00)
AMRAP 8:00
-12 Calorie Row
-12 Rail-Facing Burpee
(Rest 5:00)
AMRAP 8:00
-5 Strict Pull-Ups
-10 Push-Ups
-15 Air Squats

*or 85% of clean, whichever is less
**score is total completed rounds in all three workouts combined

+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility