Week of 4.19.21

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

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Mild Deload Starting Next Week

Next week, the Olympic Lifts will have a deload, but the power lifts (back squat, strict press and deadlift) will continue to move through their progression.

So if you are feeling a little extra tired or beat up this week, push through, knowing there will be a few less stressful lifting pieces in next week’s programming.

Monday, April 19

AM (Optional But Highly Encouraged)
4 Sets:
-4:00 Row @ Zone 1
-3:00 Row @ Zone 2
*Rest 2:00

Coach’s Notes: See the first section of this page for a quick reminder of the descriptors of the Heart Rate zones if you don’t yet have a heart rate monitor.

PM
A. ZOAR Snatch Warm-Up

B. Snatch (6 Singles) 80%

C. Back Squat (6 x 3) 82%

D. Murph Prep
9 Rounds @ Steady Pace (bodyweight)
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
(or complete 45, 90, 135 – if goal is unpartitioned)
…
15 Sets: (bodyweight)
-40s Run @ Smooth Pace
-20s Walk

E. Foam Roll Quads (1:30 / side)

F. Kneeling Hip Flexor Stretch with Banded Distraction (1:30 / side)

G. Couch Stretch with Banded Distraction (1:30 / side)

H. Seated Biceps Stretch (2:00)

Tuesday, April 20

A. 5:00 SkiErg (Sub Row) – Nasal Breathing Only

B. Hip Flow (x6 per element)

C1. Front Rack Elbow Rotations (3 x 8 / side)
C2. Front Squat (3 x 3) @33×1, 65/45lbs
*keep your full hand on the bar (hook grip if necessary)

D. Single Leg Box Jump (4 x 2 / leg) build in height each set

E. E30s x 20: 1 Power Clean + Power Jerk @ 80% of weakest lift

F. Strict Press (5 x 5+) 77%

Coach’s Notes: The 5×5+ means you will perform 4 sets of 5, then on the final set, you will perform an AMRAP at the same weight. The goal is to hit a minimum of five reps, but ideally you will be several reps above that.

+
AMRAP 10:00
Buy-In: 50/37 Calorie AirBike
-2 Muscle-Ups
-4 Box Jumps 30/24″
-6 Thrusters 95/65lbs
-30s rest b/w rounds

(Rest 10:00 & Repeat)

Coach’s Notes: Yes, you must complete the Buy-In both times. Don’t kill yourself on it, but don’t sandbag it either. Something around your 10:00 AirBike wattage would be appropriate.
Pick the implement (bar vs. rings) for the muscle-up based on what you need the most work on.
If you are confident in these movements and you ability to be able to maintain your output, focus on increasing the cycle speed of each movement.
If you are someone who lack consistency with Muscle-Ups, plan to move to 2 strict pull-ups + 2 strict rings dips BEFORE things get sloppy and slow you down.

+
3:00 AirBike @ Recovery Pace (Nasal Only)

+
2 Rounds
-1:00 Dip Stretch
-1:00 Calf Stair Stretch
-1:00 Frog Stretch

Wednesday, April 21

AM (Optional But Highly Encouraged)

40:00 AirBike (or) BikeErg @ Zone 1

Coach’s Notes: The timer today starts once you enter Zone 1. Your score / distance doesn’t matter. Don’t kick at the end and don’t chase a pace. Just calmly complete the 40 minutes at the Smooth Pace of Zone 1.

PM
A. 3 Rounds @ Warm-Up Pace
-1:30 AirBike – Nasal
-12 Weighted Prone PVC Dislocates (sub a band)
-12 Seated L-Sit Raises
-12 Sumo Stance Good Mornings – empty barbell

B. Sotts Press Variant – Your Choice (3 x 6) empty bar

C. Hang Snatch: Accumulate 20 Reps under 40%

D. Hang Snatch: Build to Daily Max
*one miss permitted
*this isn’t an excuse to chase a PR, but if things feel good, go for it.

E. Back Squat (10, 12, AMRAP) @70% | Rest 3:00

Coach’s Notes: The Rep Max / AMRAP of the final set doesn’t need to be truly maximal where you fail your last rep. I want you to gut out a few extra reps, but don’t risk complete muscular failure.

F. L-Sit (4 Sets to Positional Breakdown)

G. Knee Health Routine

Thursday, April 22

7:00 Cyclical of Choice @ Zone 0

+
A1. Dumbbell Suitcase Carry (3 x 50m / side) moderate
A2. Wall-Facing Handstand Hold (3 x 20-30s)
A3. Hip Extension on GHD (3 x 12) – sub Good Mornings w/ empty bar

B1. Snatch Grip RDL (3 x 5) @40×0, empty bar
B2. Low Ring Plank Pike (3 x 6)

C. Deadstop Deadlift (4 x 3) 82%

D1. Strict Chest-to-Bar (8 x 2)
*weight or assist to make appropriately challenging
D2. Strict Ring Dip (8 x 2)
*weight or assist to make appropriately challenging

F. E90s x 10 Sets: 12s AirBike Sprint @ Max Effort

G. Accumulate…
-5:00 Walk with Breath Sync
-2:00 High Pigeon Pose per side
-2:00 Supinated Dead Hang from the Pull-Up Bar

Friday, April 23

AM (Optional But Highly Encouraged)

ZOAR Run Warm-Up
+
800m Run @ Zone 2
… (this means “move immediately into”)
[25:00 Clock]
-Run @ Mile TT Pace Until HR enters Zone 3
-Walk 0:45
+
Walk 400m with Breath Sync
+
Hip Flexor Mobility Checklist

PM
A. ZOAR Snatch Warm-Up
*erg of choice for part 1

B. Every 20s x 15 Reps (5:00): 1 Power Snatch + 1 Snatch Balance 68%

C. Every 8s x 30 Reps (4:00): 1 Power Clean 68% (of power clean)

Coach’s Notes: These kinds of intervals (for “B” and “C”) are highly dependent on your ability to lift with precise form under fatigue, and maintain high support positions.
Therefore, if at any point in either element you miss a rep or become too fatigued to stay on track, rest exactly one minute and restart, picking up where you left off.

D. Back Squat (4 x 8) 75%

E1. Squatting Victory – Banded Crossover (3 x 12)
E2. T-Spine Opener (3 x 30s)

F. Middle Split on the Wall (4:00)

Saturday, April 24

The MASH

A. 5:00 Erg of Choice @ Easy Pace (Nasal Breathing Only)

B. 4 Rounds @ Warm-Up Pace
-200m Run
-8 PVC Dislocates
-20s Elevated Achilles Stretch / side
-5 Feet Together Squat with Counterbalance
-5 Feet Elevated Ring Row
-2-4 Strict Ring Dips

C. Movement Prep
Hit 1-2 small sets of each of the following…
-Ring Muscle-Ups (sub strict pull-ups & strict ring dips)
-Toes-to-Bar
-Pistols
-Squat Snatch 75/55lbs
-Sumo Deadlift High Pulls 75/55lbs
(Rest 5:00)

D. Sport

For Total Time (Including Rest)
8 Rounds for Time
-2 Ring Muscle-Ups
-6 Pistols
*RMU sub is 2 strict pull-ups + 2 strict ring dips

(Rest Exactly 5:00)

-800m Run
-30 Squat Snatch 75/55lbs

(Rest Exactly 5:00)

3 Rounds
-20 Sumo Deadlift High Pull 75/55lbs
-12 Toes-to-Bar

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

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

Sunday, April 25

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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