Week of 4.17.23

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Monday

5:00 Choice Cyclical; nasal

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A. Skill Development
EMOM 16
1) 30s of Crossover Single Unders
2) 30s of Crossover Double Unders Practice

B. Front Rack Mobility Checklist

C. Front Squat (5 x 4-6) 74-77%

D. EMOM 14
1) 10 Single Arm DB Power Clean (5L+5R)
2) 10 Freestanding DB Bent Row (5L+5R)
*pick challenging load for each movement

E. 5 Rounds for Time
-5 Single Arm DB Thruster; arm 1, 70/50lb
-8 Burpee; Lateral over DB
-5 Single Arm DB Thruster; arm 2, 70/50lb
-50 Double Unders

F. Foam Roller Routine

Tuesday

A. Snatch Warm-Up 2.0

B. Every 3:00 x 10 Sets:
-1 Snatch
-2 Rope Climbs; first rep legless
-3 Cleared Box Jump Over

C. 3 Rounds for Time
-30 Shuttle Run (25ft=1)
-30 Ring Row*
-30 Plank to Hands on Wall**
*heels must be past anchor point
*hand rhythm must go L+R+L+R or R+L+R+L

D. 3k Row @ Nasal Cap

E. Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-200 Banded Bicep Curls
-200 Banded Hamstring Curls
-40 Straight Arm DB Pec Flys; heavy

Wednesday

3 Rounds
-300m Row
-5 Prone Shoulder Circles
-20s Overhead Opener; Hand-on-Wall

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A. Skill Development
[0:00-8:00]
Freestanding Handstand Hold Practice
[8:00-16:00]
Freestanding HSPU Practice
[16:00-24:00]
5-10-5ft Handstand Walk with 180 Degree Pirouettes

B. Every 3:00 x 5 Sets:
-6 Back Squat
*start at 65% and build to heavy

C. AMRAP 5:00 @ 85% Effort
1…2…3…
-Squat Clean 155/105lb
-Ring Muscle-Up
(Rest 5:00)
Repeat your exact score “For Time”

D. 4-5 Rounds for Quality
-30s Supine Hamstring Stretch / side
-8 Tabletop Glute Bridge
-6-10 DB Cross Body Bicep Curl / arm
-12 Banded Lat Row; 3s return
-8 Barbell / Ab Wheel Rollout
-8 Banded 90-90 Raises

Thursday

Joint Rotations Warm-Up
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20min Choice Erg @ Zone 2 (Cruise Pace)
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O2 Reload
6 Rounds [30:00]
-3:30 Choice Cyclical; Nasal, Easy
-1:30 Stretch / Foam Roll; Choice
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10-15min Mobility; Self-Directed

Friday

A. ZOAR Clean & Jerk Warm-Up

B. Every 2:30 x 6 Sets: 1.1.1 Squat Clean

C. Every 2:30 x 6 Sets: 1 Push Jerk + 2 Split Jerk

D. Every 2:30 x 6 Sets: 4 Deadlift with 3s lower
*keep B-D under 80% of your max

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6 Sets: (rest 1:1 b/w)
-500m Row @ 40-50-60-70-80-90% Effort
*during rest complete…
-30s Squat Hold; Rig-Supported
-30s Overhead Opener
-30s Banded Lat Stretch (split)

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Around the World Plank (4 x 1:00)
*15s / side: front, side, rear, side

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7:00 Supine Breathing @ 3060 Cadence

Saturday

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

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A1. PVC Dislocate (3 x 12)
A2. Boot Strappers (3 x 8)

B. E2M x 9 Sets:
1) 60s of Burpee Bar Pullover Practice
2) 60s of Freestanding Handstand Practice
3) 20s L-Sit + 3 L-Sit Pull-Ups + 20s Tucked Ring Support Hold

C. 3 Muscle Snatch + 3 Overhead Squat (3 x 3) empty bar

D. 3-Position Snatch (2-3 Sets) light to moderate

E. Snatch: All Moderately Paced Singles
-4 Snatch (Wt #1)
-3 Snatch (Wt #2)
-3 Snatch (Wt #3)
-2 Snatch (Wt #4)

“Silver Collar Snatch”

(Repeat of Workout #37)

For Time [14:00 Cap]
-10 Snatch 135/95lb (or) 55%
-8 Snatch 165/115lb (or) 65%
-6 Snatch 185/125lb (or) 75%
-4 Snatch 205/145lb (or) 85%
-2 Snatch 225/155lb (or) 95%

*round percentages to nearest 5lb / 2kg increment
*use the percentage unless the prescribed loading is lighter

[Upper Strength]
A1. Bench Press (8,6,4,2) to tough double
A2. DB Bent Row (4 x 8ea) all heavy
B1. Strict RMU / Chest-to-Bar / Pull-Up (6 Tough Sets)
*aka before a set of pulling gymnastics before each arm of sPress
B2. Single Arm DB Strict Press (3 x 8ea) 3s lower
C. DB Lateral Raise (4 x 12) 3s lower
D. Band Pull Apart (4 x 15s) 3s return [Aerobic]
Every 3:00 x 6 Sets:
-17/13 Calorie AirBike
-Max Calorie Row, Until 2:00 Mark

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Hip Flexor Mobility Checklist

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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