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Next Week is ReTest Week
Next Tuesday we will ReTest your Back Squat and Strict Press 1RMs. Then on Friday, we will ReTest Deadlift, Weighted Pull-Up & Weighted Ring Dip.
We will also hit a rehearsal of Murph next week, since that will be completed on Memorial Day (Monday, May 31).
This week is about putting the finishing touches on this cycle and preparing to hit some big numbers.
Monday, May 17
AM (Optional But Highly Encouraged)
750m Row @ Easy Pace
(Rest 2:00)
3 Sets:
-1500m Row, End @ Zone 3
-Rest 2:00
…
750m Row @ Easy Pace
PM
5:00 Easy AirBike – Nasal Breathing Only
+
A. Squatting Ankle Mobility (2 x 30s) 35/25lbs
B. BTN Snatch Grip Push Press: Build to Heavy Triple
C. Back Squat (1 x 3) @ 90%
D. Murph Prep
Complete @ Projected Test Pace (bodyweight)
15 Rounds
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
…
Run 2 Miles @ Smooth Pace (bodyweight)
E. Walk with Breath Sync (3:00)
F1. Kneeling Hip Flexor Stretch (2 x 0:30s / side)
F2. Calf Stair Stretch (2 x 0:30s / side)
Tuesday, May 18
A. ZOAR Clean & Jerk Warm-Up
*cyclical of choice for part 1
B. Strict Press (8-10 Singles) 94-96% for all
+
AMRAP 20:00: AirBike Calories
-E2M(-0:00): 5 Power Cleans 165/115lbs
+
3:00 AirBike @ Recovery Pace (Nasal Only)
+
Couch Stretch: 2:00 / side
Wednesday, May 19
AM (Optional But Highly Encouraged)
30-45 Minutes: Cyclical of Choice @ Zone 0-1
+
Squat Mobility Checklist
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. Overhead Squat: Build to Triple @ RPE 8.5/10
E. Strict Ring Dip (3 x 3) Full Rest
*weight or assist to make each set near maximal
F. Banded 90-90 Raises (3 x 12)
Thursday, May 20
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. MaGill Bird Dog (3 x 3 / side)
B. Deadlift: Take 5 Sets to Build to 90% for a Double
C. Strict Chest-to-Bar (3 x 3) Full Rest
*weight or assist to make each set near maximal
D. EMOM 10
1) 20s Max Bar-Facing Burpees
2) 15s Max Kipping Handstand Push-Ups
E. 2-Way Neck Stretch (2 x 0:20 / side)
*perform this stretch while staying in a Seiza Sit
Friday, May 21
AM (Optional But Highly Encouraged)
30-45 Minutes: Cyclical of Choice @ Zone 0-1
+
Shoulder Mobility Checklist
PM
A. ZOAR Snatch Warm-Up
*erg of choice for part 1
B. 2 Rounds for Time @ Max Effort
-6 Snatch 135/95lbs (or) 60%, whichever is lighter
-4 Box Jump Over 30″ (M&F)
*the only reason to scale the BJO height is if it is a safety concern
C. 5:00 Walk with Breath Sync + Additional Movement Prep as Needed
D. Pause Back Squat + Back Squat: Build to Heavy Complex (not a max)
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. Again, I would recommend checking out the Handstand Walk page for some ideas on drills to work on.
F. Plank Middle Split (3 x 1:00) Rest 20s
Saturday, May 22
The MASH
A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)
B. 4 Sets with Empty Barbell
-5 RDLs
-5 Bent Over Rows
-5 Front Squats
-5 Strict Press
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Double Unders
-Ring Muscle-Ups (sub strict pull-ups & strict ring dips)
-Clean & Jerks 135/95lbs
-Bar-Facing Burpees
-Wall Balls
(Rest 5:00)
D. Sport
For Total Time
3 Rounds
-77 Double Unders
-7 Ring Muscle-Ups
*RMU sub is 5 strict pull-ups + 5 strict ring dips
(Rest Exactly 5:00)
10 Rounds for Time
-3 Clean & Jerk 135/95
-3 Bar-Facing Burpees
(Rest Exactly 5:00)
-120 Wall Balls 10/9ft, 20/14lbs
*every break: 12/9 Calorie AirBike
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, May 23
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Please comment with any questions you have about execution of the program.
Also, please share your results, weights, scores, etc.
Stay the Course.
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