Week of 6.14.21

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

---

Monday, June 14

A1. Cossack Squat (4 x 6) 2s pause each rep
A2. Y Ring Row (4 x 6)
A3. Good Morning (4 x 6) @30×0, empty bar
A4. Muscle Snatch (4 x 6)

B. EMOM 5: 3 Power Snatch + 3 Overhead Squat 45-50%

C. Snatch | Rest 5s, Rest 2:00
(2 x 1.1.1.1) 70%
(2 x 1.1.1) 75%

D. Pause Front Squat + 2 Front Squat (6 Sets) 78%

E. Hanging Gymnastics Prep Routine

+

E5M x 5 Sets:
-40% of Chest-to-Bar Rep Max (Unbroken)
-8 Bar-Facing Burpees AFAP
*ride the AirBike @ Recovery Pace in remaining time

+

3 Rounds
-1 Tough Set of Strict Toes-to-Bar
-6 Half-Kneeling Kettlebell Bottoms Up Press; per hand, light @3232
-12 Rear Plank Raises

Tuesday, June 15

4 Rounds @ Warm-Up Pace
-75s Single Unders
-15 Breath Blocked Upright Squat
-90s Row – nasal
-2 Wall Walks; each w/ 5s Handstand Hold

+

A. 3-Position Squat Clean: Build to Daily Max
*top down: hip, above the knee, below the knee

B. Every 45s x 7: Triple Pause Split Jerk @ 75%
*from the rack

C. TnG Push Jerk: Build to 7RM
*build to max in 4 or less sets

D. Handstand Silos

Silo 1: Less than 25ft Unbroken Consistently

Walk Walk + 15s Wall-Facing Handstand Hold (3 Sets)
…
Wall Walk + Wall-Facing Weight Shifts (2 x 10-12 / side)
…
Wall Walk + Wall-Facing Shoulder Taps (2 x 8-10 / side)
…
Rig-Banded Handstand Hold (4 x 20s)
…
Every 30s x 6: 1 Static Handstand Hold Attempt

Silo 2: More than 25ft Unbroken Consistently

AMRAP 4:00 @ RPE 6
-12/9 Calorie Ski
-25ft Handstand Walk
(Rest 2:00 & Repeat @ RPE 8)
*try to replicate your scores from last week on the rower despite the increase in movement interference

E. For Time @ High Effort
-400m Run
-20 Dumbbell Snatch 70/50lbs
-40 GHD Sit-Up
-20 Dumbbell Snatch 70/50lbs
-400m Run

F. 5:00 Walk with Breath Sync

G1. Foam Roll Low Back (2 x 0:45)
G2. Seal Stretch (2 x 0:45)

Wednesday, June 16

A. ZOAR Snatch Warm-Up
*cyclical of choice part 1

B. Power Snatch + Hang Power Snatch + Hang Squat Snatch + Overhead Squat (7 Sets)
*start at 65% & build every other set
*end on a win, don’t max out

C. Deficit Snatch High Pull (5 x 3) 105% of Snatch
*be patient in the pull before you extend
*work to keep your butt down in the pull and use your legs (vs. back)

D. EMOM 12
1) 15s Max Clean & Jerk 135/95lbs
2) 15s Max Bar Muscle-Up
*sub 10s of Strict Pull-Ups + 10s of Strict Ring Dips

E. EMOM 15
1) 30s Row @ Hard Pace
2) 40s Ski @ Moderate Pace
3) 50s FLR Hold on the Low Rings

F. 4:00 Supine Breathing @4080 cadence

Thursday, June 17

4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-8 Alternating Step-Ups 30/24″
-20s Wall-Facing Handstand Hold
-12 Calorie Row – nasal

+

Double Under Silos

Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
*spend the last five minutes on double under attempts on full rest

Silo 2: 10-50 Double Unders unbroken consistently
E2M x 5 Sets: Max Unbroken Double Unders
…
AMRAP 4:00: Single Unders

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 10
1) 35-50 Double Unders; As Fast as Possible
2) 4 DB Snatch 50/35lb per Hand + 4 Toes-to-Bar

+

A1. Elevated Cat Pose (3 x 1:00) Rest 10s
A2. Elevated Cat Pose End Range Isometrics (3 x 10s.10s) Rest 10s
*first cluster actively open the joint, second cluster actively close the joint

B1. Seated Biceps Stretch (3 x 30s) Rest 15s
B2. Tabletop Glute Bridge (3 x 15) Rest 15s

C1. Seal Push-Ups (3 x 10) 2s pause at top of each | Rest 10s
C2. Alternating Lizards (3 x 10) 2s pause in each | Rest 20s

D1. Cossack Squat (3 x 8) 2s pause per position | Rest 30s
D2. Sumo Stance Good Morning (3 x 8) empty bar | Rest 30s

E. Foam Roller Routine

Friday, June 18

5:00 AirBike @ Easy Pace

+

A1. Front Squat (3 x 3) 75/55lbs @44×1
A2. Kettlebell Arm Bar (3 x 5 / arm) 35/25lbs
A3. Hip Transfer Box Jumps (3 x 6) 30/24″

B. Hip Snatch (2 x 5) 60%
*this is the same as the double action hip throw

C. Snatch: Build to 92% for 2 top singles

D. Clean & Jerk: Build to 92% for 2 top singles

E. Back Squat (7 x 3) 85% – rest 90s

+

4 Sets:
-25/20 Calorie AirBike
-20 Box Jumps 24/20″
-15/10 Calorie AirBike
-10 Box Jump Overs 24/20″
*rest until 8/10 recovery

Coach’s Notes: Each interval should be a strong pace, but not an all out sprint. The goal is with a reasonable recovery time (2-4 minutes) to be able to repeat the effort at the same -or better- pace.

+

-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch

Saturday, June 19

The MASH

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

B. 4 Rounds @ Warm-Up Pace
-200m Run; Building
-20s Banded Front Rack Stretch / side
-10 Breath Goblet Squat Hold 25lb
-2 Wall Walks

C. Movement Prep
Hit 1-2 small sets of each of the following…
–Deficit HSPUs (scale: no deficit)
-Heavy Wall Balls
–Hang Squat Cleans 115/85lbs
-Chest-to-Bar

(Rest 5:00)

D. Sport

For Total Time

-40 Calorie Air Runner (600m Land)
-20 HSPU; 3.5/2″ Deficit
-40 Calorie Row
-20 HSPU; 3.5/2″ Deficit

(Rest Exactly 5:00)

6 Rounds
-6 Chest-to-Bar
-6 Hang Squat Clean 115/85lbs

(Rest Exactly 5:00)

-20 Wall Ball 30/20lb
-40 Calorie Row
-20 Wall Ball 30/20lb
-40 Calorie Air Runner (600m Land)
*perform wall balls to 10/9ft
*scale for dHSPU is no deficit

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

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

Sunday, June 20

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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