Week of 5.16.22

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, May 16

4 Rounds @ Warm-Up Pace
-10m Walking Quad Stretch
-8 Calorie Row
-5 Pausing Cossack Squats / way
-10m Toy Soldiers
-8 Calorie Row
-5 ATG Split Squat / leg

+

[Powerlifting Deload]

A. Kang Squat (2 x 5) 75/55

B. Pause Back Squat (2 x 5) 135/95lb

C. E2M x 4 Sets: 4 Back Squat 70%

D. E2M x 4 Sets: 4 TnG Deficit Stiff-Legged Deadlift 65%
*stand on a 45lb bumper plate as deficit

+

[Vested Murph Prep]
3 Sets: (rest 3:00 b/w, leaving vest only)
AMRAP 7:00
Buy-In: 400m Run
-3 Strict Pull-Ups
-5 Hand-Release Push-Ups
-8 Air Squats
*score is combined rounds of gymnastics across all 3 sets

+

3 Rounds
-0:30 Seated Biceps Stretch
-0:30 T Chest Stretch on Rings
-1:00 Couch Stretch / leg

Tuesday, May 17

8:00 AirBike @ Easy Pace
-On the Minute (+0:00): 8s Burst

+

[Inversion Silos]

Silo 1: Unable to Handstand Walk 10ft Consistently

A. Handstand Hold; Heels-to-Wall (3 x 15-20s)
B. Weight Shifts; Heels-to-Wall (2 x 8ea)
C. [10-12:00 Clock]
Handstand Walk Attempts; unfatigued practice
D. Wall Walk: Accumulate 15 for quality
E1. Hollow Rocks (5 x 10-12)
E2. Arch Rocks (5 x 10-12)

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

A. Handstand Hold; Heels-to-Wall (3 x 15-20s)
B. Static Handstand Hold Attempts (3 x 60s) rest as needed
C. Weight Shifts (or) Shoulder Taps; Heels-to-Wall (2 x 8ea)
D. AMRAP 8:00: Max Handstand Walk 20ft
*each 20ft section must be unbroken to count
E. Single Arm Overhead DB Carry (3 x 50ft / arm) heavy
*focus on keeping open shoulder and a ribs pulled down

Silo 3: Able to Handstand Walk >25ft Consistently

A1. Handstand Hold; Heels-to-Wall (3 x 15s)
A2. Wall Walk (3 x 3)
B. Static Handstand Hold Attempts [5:00 Clock]
C. EMOM 10: 25ft Handstand Walk; Each AFAP

+

For Time
-30-25-20-15-10 Double Under; Heavy or Drag Rope
-10-15-20-25-30 Ski Calories
(or)
For Time
-60-50-40-30-20 Double Under
-10-15-20-25-30 Row Calories

+

3k Row @ Nasal Cap

+

Accumulate…
-3:00 Sandbag Bear Hug Static Hold 150/100lb
-3:00 Sorenson Hold
-3:00 Soft Tissue Work on Traps & Neck

Wednesday, May 18

15:00 Clock @ Warm-Up Pace
-8 Alternating Reverse Lunges
-8 Calorie AirBike
-8 Alternating Step-Ups 24/20′
-8 Calorie AirBike
-8 Scap Pull-Ups + 8 Beat Kips
-8 Calorie AirBike

+

A. Power Clean + Front Squat + Jerk
(3 x 1.1) 70%
(3 x 1) 80%
(2 x 1) 86%

B. E6M x 5 Sets:
-50ft Barbell Overhead Lunge 115/85lb (2 x 25ft)
-25 Wall Ball 20/14lb both to 10ft
-Max Rope Climb 15ft, Until 3:00 Mark

C. Hand-over-Hand Rope Pull (10 Singles) moderate
*equipment sub: Banded Lat Pulldown (8 x 8) @ controlled tempo

D1. Fingers-Facing Wrist Stretch (3 x 30s)
D2. Seated Biceps Stretch (3 x 45s)
D3. Foam Roll Quads (3 x 60s / side)

Thursday, May 19

(recovery)

Joint Rotations Warm-Up

20min Choice Erg @ Zone 2 (Cruise Pace)

O2 Reload
5 Rounds [25:00]
-3:30 Choice Cyclical; Nasal, Easy
-1:30 Stretch / Foam Roll; Choice

10-15min Mobility; Self-Directed

Friday, May 20

8:00 @ Warm-Up Pace
-250m Row
-8 PVC Dislocates
-8 Alt Lizards
…
6:00 @ Warm-Up Pace
-250m Row
-5 Muscle Snatch; empty bar
-5 Pausing Overhead Squat; empty bar

+
Snatch: Build to 80% for a Double
+

A. For Time
3 Rounds
-8 Bar-Facing Burpees
-8 Snatch 60%
3 Rounds
-8 Bench Press 60%
-2 Snatch 80%

B. Back Squat (8 x 1) 85%
*5s lower, explode up

C. BTN Snatch Grip Push Press (5 x 5) all moderate

D. EMOM 12
-4 BBJO 24/20″ + Max RMU, Until 22s Mark
*score is total RMUs

E1. Ring Row (4 x 12-15)
E2. Strict Toes-to-Bar (4 x 4-6)

Saturday, May 21

1k Row @ Ramping Pace

Tabata Single Unders

Choice Prep: TTB, WW, Thruster

+

AMRAP 5:00
-12 Calorie Row
-12 Toes-to-Bar

(Rest 5:00)

AMRAP 5:00
-35 Double Under
-3 Wall Walk

(Rest 5:00)

AMRAP 5:00
-5…10…15… Calorie Row
-10 Thruster 95/65lb

(Rest 5:00)

AMRAP 5:00
-10 Toes-to-Bar
-30 Double Under

(Rest 5:00)

AMRAP 5:00
-2…4…6… Thruster 95/65lb
-1…2…3… Wall Walk

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

Sunday, May 22

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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