Week of 4.5.21

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

---

Monday, April 5

AM (Optional But Highly Encouraged)

30:00 Row @ Zone 1

Coach’s Notes: No heart rate monitor? Zone 1 should feel like a relaxed, highly sustainable pace, approximately at your 5k Time Trial pace +15-18s for most athletes. If you don’t have rower and don’t want to do a second session at your gym, sub riding bike or a brisk walk at a similar intensity level.

PM
A. ZOAR Snatch Warm-Up

B. Snatch (4 x 1.1) 70% | Rest 10s, Rest 1:30

C. Back Squat
(1 x 6) 80%
(3 x 6) 70%

D. Murph Prep
8 Rounds @ Steady Pace (bodyweight)
-3 Pull-Ups
-6 Push-Ups
-9 Air Squats
+
10 Sets
-30s Run @ Smooth Pace
-30s Walk

Coach’s Notes: For the next 8 weeks, preparation for “Murph” will be on Monday PM. You may choose do to the pull-up strict each week, that’s totally up to you. This isn’t just about preparing for “Murph” though; It’s also about building gymnastics and run volume in a controlled way where the time domain extends past the typical Open workout.

E. Foam Roll Quads (1:30 / side)
F. Kneeling Hip Flexor Stretch with Banded Distraction (1:30 / side)
G. Seated Biceps Stretch (2:00)

Tuesday, April 6

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

B. Hip Flow (x4 per element)

C1. Front Rack Elbow Rotations (3 x 8 / side)
C2. Front Squat Hold (3 x 15 Breaths) 65/45lbs
*keep your full hand on the bar (hook grip if necessary)

D. Every 20s x 12: Depth Jump from 24/20″

Coach’s Notes: Low volume plyometrics at max effort are a great way to build explosiveness and prime your nervous system for heavy lifting. Focus on changing directions aggressively upon landing, so your feet spend as little time in contact with the floor as possible.

E. Power Clean + Front Squat + Push Jerk (7 Sets) @72%

F. Strict Press (4 x 8) 65%

+
AMRAP 20:00
-7/5 Calorie AirBike (reset monitor)
-5 Strict Ring Dips
-7/5 Calorie AirBike (reset monitor)
-7 Russian Kettlebell Swings 70/53lbs
*rest 1:00 b/w Rounds

+
-3:00 AirBike @ Recovery Pace (Nasal Only)
-3:00 Walk with Breath Sync
-1:00 Biceps Stretch on Rings
-1:00 2-Way Neck Stretch (split evenly)
-1:00 Biceps Stretch on Rings

Wednesday, April 7

AM (Optional But Highly Encouraged)

30:00 AirBike (or) BikeErg @ Zone 1

PM
A. 4 Rounds @ Warm-Up Pace
-12 PVC Dislocates (sub a band)
-10 Hanging Knee Raises
-8 Calorie Row
-6 Cossack Squats – each with 2s pause

B. Seated Sotts Press (3 x 6) empty bar

C. Power Snatch + Hang Snatch + Snatch Balance (7 Sets)
*start at 60% of Snatch & Climb every other set
*end at a submaximal weight where your technique does not break down

D. Back Squat (3 x 10) @70% | Rest 3:00

E1. Hollow Body Rocks (3 x 30s)
E2. Seated Banded Hamstring Curls (3 x 40)
E3. Chest Stretch (3 x 45s)

Thursday, April 8

A. 3 Rounds
-400m Run @ Smooth Pace
-10 Banded Cross Body Chop (per side)
-8 Step-Ups 30/26″
-5 Forward Shoulder Circles per Arm
*execute each rotation on an 8s count working for active control through the toughest parts of the range

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

C. Deadstop Deadlift (5 x 5) 68%

Coach’s Notes: A deadstop is exactly as it sounds: stop on the floor on each rep for a moment before moving into the next rep. This takes away any rebound, as well as the stretch shortening cycle, which for most athletes will make the set dramatically harder. On each rep control the lower all the way to a gentle touch on the floor, pause for a short moment, and then move quickly on the raise again.

D1. Strict Chest-to-Bar (6 x 4)
*weight or assist to make appropriately challenging
D2. Strict Ring Dip (6 x 4)
*weight or assist to make appropriately challenging

F. E2M x 5: 15s AirBike Sprint @ Max Effort

G. Accumulate…
-2:00 Passive Squat Hold
-2:00 Dead Hang from the Pull-Up Bar

Friday, April 9

AM (Optional But Highly Encouraged)
30:00 Clock
-Run @ Mile TT Pace Until HR enters Zone 3
-Walk 1:30 (or) until heart rate is <100 bpm, whichever comes first

Coach’s Notes: If not heart rate monitor, run at an unsustainable pace until you begin to feel labored. Walk for 1:30 or until you feel 90% recovered.

PM
A. ZOAR Snatch Warm-Up

B. Snatch (5 Singles) 76-78-80-82-84%

C. Clean & Jerk (5 Singles) 76-78-80-82-84%

D. Back Squat (4 x 8) 70%

E1. Banded Face Pulls (4 x 15-20)
E2. Tuck Hold (4 x 15-20s)

Saturday, April 10

THE MASH

A. 5:00 Row @ Easy Pace (Nasal Breathing Only)

B. 4 Rounds @ Warm-Up Pace
-8 PVC Dislocates
-8 Boot Strappers
-8 Strict Press, empty bar
-8 Bar Beat Kips

C. Movement Prep
Hit 1-2 small sets of each of the following…
-A few TnG sets of Deadlifts @ workout weight
-A few singles of Squat Cleans @ workout weight
-A few singles of Snatch @ workout weight
-Burpee Variations
-Chest-to-Bar
–Dumbbell Hang Clean & Jerk

(Rest 5:00)

D. Sport

For Total Time (Including Rest)
-30 Deadlift
-20 Squat Cleans
-10 Snatches
*barbell weight is 165/115lbs (or) 75%, whichever is less

(Rest Exactly 5:00)

-25 Chest-to-Bar
-20 Bar-Facing Burpee

(Rest Exactly 5:00)

-25 Pull-Ups
-20 Burpee to Bar Touch
*the bar must be the same bar you used for your pull-ups

(Rest Exactly 5:00)

20-30-40 Dumbbell Hang Clean & Jerk 50/35lbs
-20/16 Row Calories after each set
*switch hands every 5 reps in the HC&J

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

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

Sunday, April 11

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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