Week of 3.29.21

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

Base Cycle Overview

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Monday, March 29

(Option #1: ReTest Open Workout)

If you are retesting, see the 21.3 Strategy Guide for updated details and the full warm-up. Also be sure to read How to Improve on a ReTest and do you homework before executing the workout.

(Option #2: Hard Training Day – x2 Sessions)

AM (Optional But Highly Encouraged)

30:00 Row @ Zone 1

Coach’s Notes: If you don’t have a Heart Rate monitor, you may choose to buy one this cycle. If not, Zone 1 should feel like a relaxed, highly sustainable pace, approximately at your 5k Time Trial pace +17-20s for most athletes. If you don’t have a rower and don’t want to do a second session at your gym, sub riding bike or a brisk walk at a similar intensity level.

PM

A. ZOAR Snatch Warm-Up

B. Snatch (5 Singles) 80%

C. Clean & Jerk (5 Singles) 80%

D. Back Squat (4 x 4) 75%

E1. Barbell Bent Over Row (4 x 8)
E2. Hanging Leg Raises (4 x 8-10)

Tuesday, March 30

A. 4:00 SkiErg (Sub Row) – Nasal Breathing Only

B. Hip Flow (x4 per element)

C1. Front Rack Elbow Rotations (3 x 8 / side)
C2. MedBall Front Squat Hold (3 x 15 Breaths) 30/20lbs

D. Every 20s x 12: 1 Squat Box Jump 30/24″
*land as high as possible

E. Squat Clean + Front Squat + Split Jerk (7 Sets) @70%

F. Strict Press: Find 1RM
*3 attempts above 85% permitted
*any miss means you’re done

+
AMRAP 20:00
-14/12 Calorie Row
-10 Bar-Facing Burpees
-6 Toes-to-Bar
*rest 1:00 b/w Rounds

Coach’s Notes: Attack this piece like it’s a mid-range continuous AMRAP, say 12-15 minutes. The goal is to move with great efficiency and movement quality rather than hammering every interval. If you get done and know you could have gone harder, you did it right.

+
-3:00 Row @ 800/600 Cals/Hr.
-3:00 Walk with Breath Sync
-1:30 Seal Stretch
-1:30 Fingers-Facing Wrist Stretch

Wednesday, March 31

AM (Optional But Highly Encouraged)

30:00 Clock
-Run @ Mile TT Pace Until HR enters Zone 3
-Walk 1:30 (or) until heart rate is <100 bpm, whichever comes first

Coach’s Notes: If no heart rate monitor, run at an unsustainable pace until you begin to feel labored. Walk for 1:30 or until you feel 90% recovered before you start running again.

PM
A. 4 Rounds @ Warm-Up Pace
-12 PVC Dislocates (sub a band)
-10 Seated L-Sit Raises
-8 Calorie AirBike (reset monitor)
-6 Good Mornings, empty bar @40×0

B. Seated Sotts Press (3 x 6) empty bar

C. Snatch + Snatch Balance + Overhead Squat (7 Sets)
*start at 60% and climb every other set
*end at a submaximal weight where you’re technique does not break down

D. Back Squat (4 x 6) @70%

E1. Hollow Body Hold (3 x 30s)
E2. Seated Banded Hamstring Curls (3 x 40)
E3. Banded Terminal Knee Extensions (3 x 25 / leg)

Thursday, April 1

A. 6 Rounds @ Warm-Up Pace
-200m Row, increase pace each round
-5 Rotational Med-Ball Slam per side (12/8lbs)
-6 Ice Skater Jumps

B1. RDL (3 x 6) @40×0, empty bar
B2. MaGill Bird Dog (3 x 3 / side)

C. Deadlift: Build to 1RM
*3 attempts above 85% permitted
*any miss means you’re done

D1. Strict Chest-to-Bar (4 x 5)
*weight or assist to make appropriately challenging
D2. Strict Ring Dip (4 x 5)
*weight or assist to make appropriately challenging

F. Prowler Push @ Sprinty Pace (6 x 20m) @ Max Effort
*full rest b/w sets, stop if time drop off more than 10% from set 1
(sub a 30-40m very steep hill sprint)

G. Sandbag Bear Hug Carry 150/100lbs: Accumulate 300m
(sub a dumbbell or kettlebell goblet carry)

Friday, April 2

AM (Optional But Highly Encouraged)

30:00 AirBike (or) BikeErg @ Zone 1

PM
A. ZOAR Snatch Warm-Up

B. Snatch (4 x 1.1.1) @65%

Coach’s Notes: For strength work (unlike MetCons), a “snatch” is assumed to be a squat snatch. If I ever want a power snatch for strength work, I’ll be sure to write that. For MetCons a “Snatch” means you can pick the variation you prefer, which usually means a power snatch.

C. Back Squat: Find 1RM
*3 attempts above 85% permitted
*any miss means you’re done
*use today’s 1RM for percentages moving forward in this cycle

D. Weighted Chin-over-Bar Pull-Up: Find 1RM

E. Banded Face Pulls (4 x 20) @ controlled tempo

Saturday, April 3

The MASH

A. 5:00 Easy Cyclical of Choice (Nasal Breathing Only)

B. 4 Rounds @ Warm-Up Pace
-30s Single Unders
-6 Empty Barbell Front Squat
-6 Empty Barbell Good Morning
-6 Ring Rows
-3 Wall Walks

C. Movement Prep
Hit 1-2 small sets of each of the following…
-Double Unders & Box Jump Overs
-Power Cleans & Front Squats 155/105lbs
-Strict HSPU & Kipping Chest-to-Bar
-Devil’s Press 50/35lbs per Hand

(Rest 5:00)

D. Sport

For Total Time (Including Rest)
2 Rounds
-150 Double Unders
-15 Power Cleans 155/105lbs

(Rest Exactly 5:00)

21-15-9
-Strict Handstand Push-Up
-Front Squat 155/105lbs

(Rest Exactly 5:00)

5 Rounds
-3 Bar Muscle-Ups
-4 Box Jump Overs 30/24”
-5 Devil’s Press 50/35lbs per Hand

E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)

F. 5:00 Mobility of Choice – the tender bits

Sunday, April 4

(Active Recovery)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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