Week of 4.4.22

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, April 4

*note: if you wish (or) if you’re schedule permits, complete the powerlifting and run work as two separate sessions

Move Through…
-4:00 AirBike @ Easy Pace
-ZOAR Run Warm-Up
-4:00 Shuttle Runs @ Easy Pace

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A. Back Squat (4 x 8-10) 70%

B. Hand-Release Deadlift (4 x 6-8) 72%

C. Bench Press (4 x 8-10) 72%

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12-15 Rounds
-0:45 Run @ 12:00 Test Pace
-0:45 Recovery Walk

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Move Through…
-400m Walk
-400m Jog
-400m Walk with Breath Sync
–Hip Flexor Mobility Checklist

Tuesday, April 5

1k Row @ Warm-Up Pace

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A1. Supinated Scap Pull-Ups (3 x 12)
*supinated means palms facing you
A2. Prone Shoulder CARs (3 x 5ea)

B1. Rope Pull to Stand (3 x 3)
B2. Strict Knees-to-Elbows (3 x 5)

C. Rope Climbs – for speed & quality (1.1.1) rest 30s

D. Legless Rope Climb (5:00 Unfatigued Practice)

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4 Sets: (rest 3:00 b/w)
AMRAP 3:00
-1 Rope Climb 15ft
-2 x 25ft Sandbag Bear Hug Carry* 150/100lb
-8 Box Jump Over, Step Down 24/20″
*sub a heavy farmers carry (e.g. 70/50lb per Hand)

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Sumo Stance Sandbag Good Morning (3 x 10-12) 150/100lb
*sub a barbell good morning

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2 Rounds @ Relaxed Pace
-0:45 Glute Med Stretch (L)
-0:45 Row; nasal
-0:45 Glute Med Stretch (R)
-0:45 AirBike; nasal

Wednesday, April 6

EMOM 9
1) 45s Ski @ Smooth Pace (sub AirBike)
2) 40s Up-Dog to Down-Dog Pulses
3) 20s Elevated Cat Pose + 20s Finger-Facing Wrist Stretch

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Inversion Silos

Silo 1: Unable to Handstand Walk 10ft Consistently

A1. Wall Walk + 8s Overhead Opener (4 Sets) rest 20-30s
A2. DB Z-Press (4 x 6) @30×0 – light
B. EMOM 5: 2 Wall Walk – AFAP
*count your steps – goal is 4 up, 3 down
C. Weight Shifts; Heels-to-Wall (3 x 8ea)
D. [6-8:00 Clock]
Handstand Walk Attempts; unfatigued practice

Silo 2: Able to Handstand Walk 10-25ft Consistently

A. Wall Walk + 8s Overhead Opener (4 Sets) rest 20-30s
B. Wall Walk (4 x 3) AFAP
*count your steps – goal is 4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (4 x 8ea)
D. Lateral Wall Walk (3 x 5ft / way)
E. [6-8:00 Clock] Unfatigued Handstand Walk Attempts

Silo 3: Able to Handstand Walk >25ft Consistently

A. Wall Walk + 8s Overhead Opener (3 Sets) rest 20-30s
B. Wall Walk (3 x 3) AFAP – rest 30s b/w
*count your steps – goal is 4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (2 x 8ea)
D. [5:00 Clock] Find Max Handstand Static Hold in 4x4ft Box
E. 6 Rounds for Time
-11/9 Calorie Row
-25ft Handstand Walk
-Rest 30s-

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A. Squat Clean + 3 Push Jerks
(3 Sets) 65% of Jerk
(2 Sets) 70% of Jerk
(1 Set) 75% of Jerk

B. Front Squat (4 x 4) 72-74%

C. For Time // 21-15-9
–Hang Power Snatch 65/45lb
-Toes-to-Bar
*50 Double Unders after each set

D. Couch Stretch (2 x 2:00 / side)

Thursday, April 7

(recovery)

Accumulate 35-50 minutes at a Zone 2 Heart Rate

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Knee Health Routine

Banded Shoulder Health Routine

Friday, April 8

A. ZOAR Snatch Warm-Up

B. Snatch Strength
E2M x 3 Sets: 1.1.1 Squat Snatch @ 73%
…
E2M x 3 Sets: 1.1 Snatch @ 77%

Coach’s Notes: Remember, 1.1 is a notation for a cluster set. It means you do a single rep, drop the bar and reset, then perform the next rep. This encourages the highest quality work and the most consistent technique rep over rep.

C. Overhead Squat (3 x 4-6) @41×1
*perform using the weight from the last barbell

D. E4M x 4 Sets:
-5 Muscle-Ups*
-8 Front Rack Alternating Reverse Lunge 115/85lb
-8 Bar-Facing Burpees
-Max Calorie Row, Until 2:00 Mark

*alternate bar & rings each set

Coach’s Notes: The goal of these sets is to pace each in a way that it allow you to improve your score (row calories) each set. If this means breaking the Muscle-Ups or moving to a sustainable burpee technique in the first sets, please do so.

E. Every 90s x 5 Sets: 16s AirBike Sprint @ Max Effort
…
-5:00 AirBike @ Recovery Pace
–Foam Roller Routine

Saturday, April 9

The MASH

2 Rounds
-0:30 90-90 Hip Rotations
-1:00 Row; nasal
-0:30 Kneeling Overhead Plank
-1:00 AirBike; nasal

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Back Squat (4 x 5) 78%

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AMRAP 6:00
-6 Shuttle Run (2x25ft)
-12 Wall Ball 20/14lb to 10/9ft

(Rest 4:00)

AMRAP 6:00
-9 DB Power Clean 50/35lb per Hand
-3 HSPU; 3.5/2″ Deficit

(Rest 4:00)

AMRAP 6:00
-9/7 Calorie Row
-1 Rope Climb 15ft

(Rest 4:00)

AMRAP 6:00
-6 Shuttle Run (2x25ft)
-9/7 Calorie Row

*score is total completed rounds in all four parts combined

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5-10min Cyclical Cooldown
5-10min Self-Directed Mobility

Sunday, April 10

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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