Week of 6.20.22

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Monday, June 20

4 Rounds
-1:30 AirBike @ Easy Pace
-0:20 Ski; Damper 2 @ Strong Pace

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3 Rounds
-3 Strict Pull-Ups
-3 Strict Ring Dips
-3 Hanging Lat Activations
-20s Elevated Cat Pose

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Muscle-Up Chunking Silos

Silo 1: Got Capped on the 30 RMU for Time

A. RMU (6-8 x 1) for quality
B. Banded sRMU (6 x 2)
C1. Strict Pull-Ups (4 x AMRAP-2)
C2. Strict Ring Dips (4 x AMRAP-2)

Silo 2: 30 RMU For Time in Sub 8min

20:00 AirBike @ Relaxed Pace
-E2M(-0:00): AMRAP-1 RMU
*the goal is a repeatable number of muscle-ups
*don’t “come out hot” and then tail off

Silo 3: 30 RMU For Time in Sub 5min

8 Rounds @ 80% Effort
-4 Ring Muscle-Ups
-6 BBJO 24/20″
-15/12 Calorie AirBike

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A. 1 Snatch Balance + 2 OHS (5 Sets) RPE 7-8

B. TnG No-Contact Power Snatch (4 x 15) 40% – full rest b/w

C. E2M x 10 Sets:
-2 Banded Speed Back Squat @ 60% Bar Weight
*pick a band tension that allows bar speed to remain high

D. TGU (3 x 3ea) light to moderate

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3 Rounds
-1:00 AirBike @ Recovery Pace
-0:45 Seated Biceps Stretch
-1:00 Ski @ Recovery Pace
-0:30 Foam Roll Lats / side

Tuesday, June 21

A. ZOAR C&J Warm-Up

B. Tall Jerk (3 x 3) 65/45lb

C. BTN Push Jerk + BTN Split Jerk (5 Sets) RPE 6-7

D. Split Jerk (6 x 1) 70 –> 85% of Jerk

E. Seated DB Strict Press (4 x 6-8) RPE 8-8.5

F. 5 Sets: (rest 2:00 b/w)
-15 Deadlift 60/40lb per Hand
-15 Calorie Row
-1 Deadlift 87%

G. For Time @ 85-90% Effort
-2000m Row
-20 Wall Walks
-2000m Row
-20 DB Bench Press 60/40lb per Hand

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-400m Walk with Breath Sync
-2 x 1:00 Seated Biceps Stretch
–Squat Mobility Checklist

Wednesday, June 22

4 Rounds
-1:00 AirBike; nasal, moderate
-8 Banded Lat Row
-8 KB RDL 53/35lb
-8 Breath Air Squat Hold

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2 Sets:
3 Rounds
-7 Hang Snatch 75/55lb
-7 Toes-to-Bar
-17 Double Unders
(Rest 3:00)
3 Rounds
-12 Russian KB Swing 53/35lb
-7 Calorie AirBike
-2 Burpee Bar Muscle-Ups
(Rest 3:00)
2 Rounds
-12 Goblet Alt Reverse Lunge 53/35lb
-10 Box Jump Over 24/20″
-8 Calorie Row
(Rest 3:00)

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Accumulate…
-2:00 Ring Support Hold
-200 Seated Banded Hamstring Curls

Thursday, June 23

[The Recovery Hour] [At 0:00]
20:00 Clock @ Relaxed Pace
-50 Single Unders
-5 Box Step Downs 24/20″
-8 Palov Press / side
-50 Single Unders
-10s Pistol Hold with Rig Support / leg
-8 Cross Body Banded Chop / side [At 22:00]
EMOM 21
1) 45s AirBike
2) 45s Row
3) 45s Ski (sub any erg) [At 45:00]
5 Rounds
-0:30 Seated Biceps Stretch
-0:30 Finger-Facing Wrist Stretch
-0:30 Dead Hang
-0:30 Alternating Scorpions
-0:30 Seal Stretch
-0:30 Saddle Pose

Friday, June 24

15:00 @ Warm-Up Pace
-8 DB Pullover; light
-8 Calorie Row; nasal
-8 Tabletop Glute Bridge
-8 Scap Pull-Ups
-20s Dip Stretch on Low Rings

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A1. Butt-Banded Transitions; Neutral Grip (4 x 2)
A2. Ring Beat Kips (4 x 8)

B. Every 2:30 x 4 Sets: 1 Set of RMU

Coach’s Notes: The goal here is repeatable sets where you can match your reps each set and keep the quality of your work as high as possible. The beginning of each set should be very form-focused.

C. 3 Sets:
-100ft Sandbag Carry 150/100lb
-200m Run
-3 Rope Climbs 15ft
*rest 1:1 b/w sets:

D. E3M x 4 Sets:
-1.1.1.1 Squat Snatch 70%
*rest 2-3s b/w clusters
*the goal is to make each rep look the same

E. Accumulate 100 GHD for quality
*sub feet-anchored sit-ups

F. Hip Flexor Mobility Checklist

Saturday, June 25

The Name Game

5:00 AirBike @ Smooth Pace

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A1. Banded Good Morning (3 x 10) @40×0
A2. Banded Front Rack Stretch (3 x 30s / side)
A3. Box Step-Up (3 x 12) 24/20″

B1. Box Jump, Step Down (3 x 6) 24/20″
B2. Elevated Achilles Stretch (3 x 20s / side)

C. E2M x 8 Sets:
-PC + PJ (drop) SC + SJ @ 85% of weakest lift

D. Seated DB Strict Press (4 x 8) @31×1

E1. Light Dbl DB Power Clean (3 x 8)
E2. Box Jump Over (3 x 6) 24/20″
E3. Walking Lunge; bodyweight (3 x 25ft)

F. Rehearsal
Complete 1 Rounds of Workout @ Projected Pace

“Trippy”

AMRAP 12:00
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 DB Power Clean 50/35lb per Hand
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 Box Jump Over 24/20”

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5:00 AirBike @ Recovery Pace
Foam Roller Routine

Sunday, June 26

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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