Week of 3.7.22

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, March 7

[Hard Training Day (or) Open ReTest]

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Read: How to Evaluate a Workout to Improve on a ReTest

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ZOAR Clean & Jerk Warm-Up

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[15:00 Clock]
For Combined Load
-5RM Shoulder-to-Overhead
-3RM Front Squat

*there is no set order to your attempts / movements

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For Time
-300 Double Unders
-75 Cleans 135/95lb

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2k Row @ Recovery Pace

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Knee Health Routine

Tuesday, March 8

[Hard Training Day]

15:00 Clock @ Warm-Up Pace
-8 Cal AirBike
-8 Upright Row; empty bar
-8 Cal AirBike
-8 Beat Kips

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AMRAP 20:00
-8 DB Thrusters 50/35lb per Hand
-14 Toes-to-Bar
-rest 30s-
-8 DB Hang Power Clean 50/35lb per Hand
-4 Bar Muscle-Up*
-rest 30s-

*sub 8 Toes-to-Bar

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Every 90s x 7 Sets: 16s AirBike Sprint

*Curious why? Learn more here.

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5:00 AirBike @ Recovery Pace

Wednesday, March 9

[Moderate Training Day]

A. ZOAR Snatch Warm-Up

B. Snatch: Build to Heavy Double
*drop & reset b/w reps

C. Back Squat: Build to Heavy Double

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AMRAP 2:00: sHSPU
(rest 3:00)
AMRAP 2:00: kHSPU; 3.5/2″ Deficit
(rest 3:00)
AMRAP 2:00: kHSPU

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3 Rounds
-12 Banded External Rotations / arm
-12 Banded Face Pulls @ Controlled Tempo
-12 Calorie Erg; Choice – nasal

Thursday, March 10

[Light Training Day]

EMOM 12
1) 45s AirBike – nasal, easy
2) 20s Air Squat Hold + 20s Dead Hang

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[10:00 Clock]
DB Overhead Squat Positioning
*mobilize b/w sets
*use a light dumbbell
*play with how you hold the dumbbell

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EMOM 16
1) 6 Burpee to 12″ Touch
2) 8 Single DB Alternating Reverse Lunge* 50/35lb
3) 2-4 CTB + 2-4 TTB
4) 45s Row @ Recovery Pace

*hold the DB as you please

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E90s x 4 Each:
1) 1:15 AirBike – nasal, easy
2) 0:40 Couch Stretch / leg

Friday, March 11

[Open Test Day]

Saturday, March 12

[Moderate Training Day]

3 Rounds
-8 Up-Dog to Down-Dog
-8 PVC Dislocates
-8 Goblet Squat @33×1 – light

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A. Overhead Squat (6,4,2 | 6,4,2)
*1st wave: moderate
*2nd wave: heavy

B. Bench Press (6,4,2 | 6,4,2)
*1st wave: moderate
*2nd wave: heavy

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3 Rounds for Time
-2 Rope Climbs 15ft
-4 Deadlift 365/255lb*
-600m Row

*or 90%, whichever is less

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3k Row @ Nasal Cap

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Foam Roller Routine

Sunday, March 13

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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