Week of 3.8.21

Open Competition Annoucement

Weekly Open Schedule

Monday: Hard Training Day (or) Open ReTest

Tuesday: Hard Training Day

Wednesday: Moderate Training Day

Thursday: Light Training Day

Friday: Open Test Day

Saturday: Moderate Training Day (or) Second Open Test Day

Sunday: Active Recovery

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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 8

(Hard Training Day)

A. 10:00 Row @ Zone 1
B. Hip Flow Sequence (x4 per element)
C. Jump Rope Speed Steps (3 x 30s)
D. Hanging Gymnastics Prep Routine
E. Rebounding Box Jump (3 x 6) 24/20″

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EMOM 12
1) 30s Max Double Unders
2) 6-8 Thrusters 95/65lbs

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EMOM 12
1) Chest-to-Bar – 25% of your Rep Max
2) 3 Squat Clean @ 70%

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EMOM 12
1) 8 Single Arm Dumbbell Burpee 50/35lbs
2) 8 Box Jump AFAP 24/20″

+
-10:00 Row @ Zone 1
–Squat Mobility Checklist
-5:00 to complete: Foam Roller Routine

Tuesday, March 9

(Hard Training Day)

ZOAR Snatch Warm-Up
*AirBike for part 1

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A. Every 75s x 10: 1 Snatch @ 75-78%
*b/w reps ride the AirBike @ recovery pace for 60s

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B. Every 75s x 8: 1 Power Clean & Push Jerk @ 75-78% of weakest movement
*b/w reps ride the AirBike @ recovery pace for 60s

+
C. 5 Sets:
2 Rounds
-7 Deadlift 275/175lbs (or) 65%, whichever is lighter
-7 Kipping Handstand Push-Ups (or) 25% of your rep max, whichever is less
*b/w sets ride the AirBike @ recovery pace for 2:00

+
D. 2-Way Neck Stretch (2 x 20s / side)
E1. Rear Plank Hold (3 x 30s)
E2. Banded 90-90 Raises (3 x 12)
F. Couch Stretch (1:30 / side)

Wednesday, March 10

(Moderate Training Day)

A. EMOM 3: 40s Row @ Moderate Pace

B. Squat Sequence 2.0

C. Banded Front Rack Stretch (2 x 20s / side)

D. Front Squat (2 x 2) empty bar – @35×1, using a hookgrip

E1. Front Squat (6 x 2) @75% | Rest 30s
*each set is for time, from unrack to rerack
*the goal is working on contraction speed
E2. Vertical Jump + Broad Jump (6 Sets) @ ME | Rest 60s

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F. Dumbbell Skill Intervals
EMOM 15 – Standard Open Rx Weight 50/35lbs
1) 8-10 Alternating Dumbbell Snatch
2) 6-8 Alternating Box Step-Ups – hold DB however
3) 2 x 15ft Single Arm Overhead Walking Lunge

+
3 Rounds
-5 Strict Toes-to-Bar
-1:00 Seated Biceps Stretch
-0:30 Elevated Achilles Stretch per Side

Thursday, March 11

(Light Training Day)

A. Joint Rotations Warm-Up

B1. PVC Dislocate (3 x 8) sub a band
B2. Goblet Squat Hold (3 x 8 Breaths) nasal, light weight

C. Bar-Facing Burpee | Movement Refinement

EMOM 8: 4 Bar-Facing Burpees @ Smooth Cadence

Coach’s Notes: Prior to starting this piece, pick an elite athlete with a similar build to you and watch a video of them performing Bar-Facing Burpees. Note their foot placement, number of step, turning and lowering style, etc. Then work to mimic their technique as closely as you can in the EMOM, working to make the reps as easy as possible.

• Brent Fikowski, a Tall Male Example
• Mat Fraser’s Sustainable BFB Variant
• 20.1 Winner Lefteris Theofandidis
• Elite Female Athletes Kristen Holte, Tia-Clair Toomey & Katrin Davidsdottir

D. EMOM 15
1) 45s Row @ 5k TT Pace
2) 3 Power Snatch + 3 Overhead Squat 95/65lbs
3) 2 Bar Muscle-Ups + 15ft Handstand Walk

Coach’s Notes: If you are not proficient at BMU and/or HSW this not the time to make attempts. Instead sub 2-4 Chest-to-Bar & 1 Wall Walk

E. 15:00 Clock for Mobility – Your Target Areas

Friday, March 12

Open Test Day

As I have new information and more data comes out about each test, I will continue to update that post.

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A. Thermo – 2 Rounds @ Smooth Pace
-2:00 AirBike
-1:00 SkiErg (Sub: Row)
-1:00 Single Unders

B1. Up-Dog to Down-Dog (3 x 3 / position)
B2. Dip Stretch (3 x 20s) maintaining 25% tension
B3. Neck Circles (3 x 3 / way) slow motion
B4. Inchworm Plank (3 x 2)

C1. Wall Walk + 10s Nose-to-Wall Hold (x3)
C2. Double Unders (3 x 10-20) based on proficiency

D. Rehearsal – Complete @ Workout Pace
-3:00 AirBike @ 10:00 Test Avg. Wattage
2-3 Rounds of…
-3 Wall Walk
-30 Double Unders

[Rest 4-6:00] Start Your Camera – Following All Guidelines

E. Test
Make the first attempt a good one!

(Remember, go all way the to the end in any initial test -even if things don’t go to plan- because you never know what might prevent you from improving on a retest.)

F. Flush – 5:00 AirBike @ Recovery Pace

G1. Calf Stair Stretch (3 x 0:45 / side)
G2. 2-Way Neck Stretch (3 x 0:30 / side)
G3. Seal Stretch (3 x 0:45)

H. Foam Roll: Triceps, Calves

Saturday, March 13

(Moderate Training Day)

[This day will get replaced / deleted in the event of a dual workout announcement. It is also very likely that I will edit this workout last minute based on the movements in 21.1.]

A. 5:00 Cyclical of Choice @ Z0, Nasal
B. Foam Roller Routine
C1. PVC Dislocates (3 x 8)
C2. Goblet Squat Hold (3 x 8 Breaths) 25-35lbs
D. Overhead Squat (4 x 5) @22×1 @50%
E. Power Clean (4 x 1.1.1) @75%

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AMRAP 20:00
-15 Calorie Row (do not exceed 5k TT Pace)
-12 Alternating Reverse Lunges
-50m Suitcase Carry 50/35lbs (25m L + 25m R)

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-5:00 Walk with Breath Sync
–Foam Roller Routine

Sunday, March 14

(Active Recovery Day)

Coach’s Notes: The goal of this piece is to promote blood / lymph flow in a non-stressful way that facilitates an anabolic (re-building) state. If you choose to disregard the heart rate zones and add intensity, this will become catabolic (tearing down) and counterproductive.

You may complete this protocol in the AM, PM or both.

5 Rounds [25:00]
-3:00 Erg of Choice (or Walk) @ Zone 0
-2:00 Foam Roll (or) Mobility

The Whiteboard

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