For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, May 10
AM (Optional But Highly Encouraged)
5 Sets:
-1k Row, End @ Zone 2
-Rest 1:00
Coach’s Notes: Sets 1 & 2 should end on the lower side of Zone 2, while sets 4 & 5 should be on the upper threshold of Zone 2. Again, if you don’t have a heart rate monitor, Zone 2 should feel moderate, around RPE 7 out of 10.
PM
x5: 30s Single Unders, 30s AirBike – Nasal Breathing Only
+
A1. Box Jump (4 x 2) 32/28″
A2. Banded Dislocate + Pull Apart (4 x 12)
A3. Goblet Squat Hold (4 x 10 Breaths) 35/25lbs
B. E2M x 7 Sets: 3 Power Snatch 75%
*drop & reset
C. Back Squat (3 Singles) 95-100%
D. Murph Prep (wearing vest if you own one)
2 Sets:
-400m Run
-30 Pull-Ups
-60 Push-Ups
-90 Air Squats
-400m Run
(Rest 5:00)
+
E. Walk with Breath Sync (3:00)
Tuesday, May 11
A. EMOM 8 @ warm-up pace – nasal breathing only
1) 50s AirBike
2) 50s Ski (sub rower)
B1. Cossack Squat (3 x 8) 2s pause each
B2. BTN Tall Jerks (3 x 3) empty barbell
B3. Dumbbell Pullover (3 x 6) 20/15lbs
C. Strict Press (7 x 2) 90-92% for all
D. E2M x 5 Sets:
-3 Clean & Jerks 75% – drop & reset
-6 Handstand Push-Ups
Coach’s Notes: Just like last week, the HSPUs should be executed as a single, challenging set. Use a deficit and perform strict if you are more advanced.
+
4 Sets:
-40/30 Calorie AirBike
-20 Bar-Facing Burpees
*Rest to 8 out of 10 recovery b/w sets
+
3:00 AirBike @ Recovery Pace (Nasal Only)
+
Couch Stretch: 2:00 / side
Wednesday, May 12
AM (Optional But Highly Encouraged)
30-45 Minutes: Cyclical of Choice @ Zone 0-1
PM
A. 3 Rounds @ Warm-Up Pace
-1 Hip Flow Sequence (x4 per element)
-12 Up-Dog to Down-Dog
-6 Natural Leg Extension with Band Assist
-20s Elevated Achilles Stretch per side
B. High Hang Squat Snatch + Snatch Drop (3 Sets x 2 Complexes) 30-35%
C. Box Squat (4 x 3) 102-105%
*place the box just above the “sticky point” in your squat (16-18″ depending on your height)
D. Deficit Snatch High Pull (3 x 3) 105% | Rest 3:00
E1. Tuck Hold in Ring Support (3 Tough Sets)
E2. Banded Face Pulls (3 x 25) light band, controlled tempo
Thursday, May 13
4 Rounds @ Warm-Up Pace
-30s Air Squat Hold
-30s Straight Arm Jumping Jacks
-30s Handstand Hold – Heels to Wall
-30s Banded Good Morning
+
A. Low Ring Plank Pike (3 x 6)
B. Deadlift (2 x 2) 95%
C1. Strict Chest-to-Bar (8,6,4,2,1)
*weight or assist to make appropriately challenging
C2. Strict Ring Dip (8,6,4,2,1)
*weight or assist to make appropriately challenging
D1. Barbell Curls – 21s (3 Sets) Rest 60s
D2. Banded Lat Row (3 Tough Sets) Rest 60s
Friday, May 14
AM (Optional But Highly Encouraged)
7 Sets:
-3:00 Row (or) AirBike, Ending in Zone 2
-1:30 Walk / Rest
PM
A. ZOAR Snatch Warm-Up
*erg of choice for part 1
B. Snatch (6 Singles)
*start at 60%, end at 85% – exact jumps are up to you
C. E15s x 15: 1 Squat Clean & Jerk 65%
D. Back Squat (6 x 3) 85%
E. 12:00 Clock: Handstand Skill Practice
Coach’s Notes: Pick a sub-skill of a handstand to work on. This could be static holds on the wall, freestanding holds, handstand walks, or a handstand walk obstacle course. I would check out the Handstand Walk page in the movement library for some additional ideas about what drills to incorporate.
F. Plank Middle Split (3 x 1:00) Rest 20s
Saturday, May 15
The MASH
A. 5:00 Easy Cyclical of Choice (Nasal Breathing Only)
B. 4 Rounds @ Warm-Up Pace
-6 Empty Bar Front Squat
-2 Burpees over Wall 48/40″
-2-4 Ring Dips
-2-4 Strict Pull-Ups
C. Movement Prep
3 Sets:
-Squat Clean & Push Jerk (2+2) @ 60, 70, 75%
-200m Run @ hard pace
*rest 2:00 b/w sets
(Rest 5:00)
D. Sport
For Total Time
21-15-9
-Ring Dip
-Power Clean 135/95lbs
(Rest Exactly 5:00)
-8 Burpee over Wall 48/40”
-8 Shoulder-to-Overhead
-8 Burpee over Wall 48/40”
-8 Squat Clean
*barbell weight 225/155lbs (or) 77%, whichever is lighter
(Rest Exactly 5:00)
-400m Run
-20 Burpee Pull-Ups
-400m Run
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, May 16
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
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