Week of 6.6.22

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, June 6

4 Rounds
-2:00 AirBike @ Easy Pace
-0:20 Ski; Damper 2 @ Strong Pace
*sub the rower

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[Gymnastics]

A1. Strict Pull-Up (3 x 3) @31×0
A2. Strict Ring Dip (3 x 3) exaggerated depth
A3. Hanging Lat Activations (3 x 3-5)
A4. Elevated Cat Pose (3 x 20s)

B. RMU (3 small sets) for quality – rest b/w

C. 30 RMU for Time* (Test)
[10min Cap]
*you must start with a max unbroken set

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Please Record Your Results Here

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[Weightlifting]

A. Snatch Balance (6 x 3) RPE 5-6
*keep all of these light & form-focused

B. E2M x 10 Sets:
-2 Speed Back Squat @ 65%

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

Tuesday, June 7

A. ZOAR C&J Warm-Up

B. [5:00 Clock] Jerk Drop Drills

C. BTN Push Jerk (5 x 2) RPE 4-5

D. Split Jerk (4 x 2) 60% of Jerk

E. Seated Strict Press (4 x 8) RPE 6-7

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AMRAP 6:00
-1…2…3… Strict HSPU
-1…2…3… Deadlift 315/215lb
(Rest 4:00)
AMRAP 4:00
-Max Distance HSW
*turnaround every 25ft

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Row 3k @ Nasal Cap

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Squat Mobility Checklist

Wednesday, June 8

4 Rounds
-2:00 AirBike; nasal, easy
-5 Prone Shoulder Circles
-4 Hip CARs / side
-3 Cat Camels*
*5s maximal squeeze in T-Spine during “arch”

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2 Sets: (rest 8-10min b/w sets)
2 Rounds
-12 Thruster 95/65lb
-32 Double Under
-8 Toes-to-Bar
(Rest 2:00)
2 Rounds
-4 BBJO 24/20″
-8 Calorie Ski
-12 GHD Sit-Up*
*sub 16 Feet-Anchored Sit-Ups
(Rest 2:00)
2 Rounds
-10 Power Clean 95/65lb
-8 Alternating Pistols
-6 Strict Ring Dip

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Accumulate…
-1:30 Ring Support Hold
-1:30 Ring Row Hold at Chest
-80 Banded Face Pulls

Thursday, June 9

[The Recovery Hour] [At 0:00]
EMOM 8
1) 45s AirBike; nasal, easy
2) 45s Row; nasal, easy [At 10:00]
18:00 @ RPE 3-4
-8 Calorie AirBike
-30 Single Unders
-8 Alternating Step-Ups 24/20″
-30s Sorenson Hold
-8 Alternating Lizards [At 30:00]
EMOM 12
1) 8 Palov Press / side
2) 40s DB Suitcase Carry 50/35lb (20s+20s)
3) 30s Hanging Tuck Hold [At 44:00]
EMOM 16
1) 30s Wrist Rocks + 30s Wrist Stretch
2) 60s Frog Stretch
3) 60s Couch Stretch (L)
4) 60s Couch Stretch (R)

Friday, June 10

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

A. E2M x 4 Sets: X Muscle-Ups

Coach’s Notes: Pick a number of muscle-ups that allows you to accumulate minimal fatigue and focus on the technical aspects of the movement. Pick the movement (bar vs. rings) you are worse at. This is meant to be skill practice, not stressful work. Film yourself between sets and review your technique. If you want feedback on a movement, link to an unlisted YouTube video on The Whiteboard.

B. 4 Sets:
-12 Toes-to-Bar
-12 Wall Ball; 30/20lb to 10/9ft
-12 Chest-to-Bar
-12 Wall Ball; 20/14lb to 10ft
*rest 1:1 b/w sets:

C. Every 2:30 x 6 Sets:
-1.1.1.1 Squat Snatch 65%
*rest 2-3s b/w clusters
*the goal is to make each rep look the same

D1. Banded Face Pulls (3 x 20)
D2. Seated Banded Hamstring Curls (3 x 20)

Saturday, June 11

The Name Game

5:00 AirBike @ Easy Pace

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3 Sets:
-5-7 Ring Row
-30s Y Overhead Stretch on Rings
-5-7 Bar Beat Kips
-1 Wall Walk + 10s Overhead Opener
-20s Goblet Squat Hold 25lb

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A. Clean + Jerk (7 x 1.1) 74%

B. Front Squat (6 x 3) 75%

C. TnG Push Jerk (3 x 8) RPE 6

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3 Sets:
-25ft Overhead Lunge; building to wko wt
-1 Small Set of TTB
-1 Small Set of HSPU; building to wko deficit

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Rehearsal
-2:00 Ramping AirBike
-25ft Overhead Lunge 95/65lb
-5-8 TTB
-2-5 HSPU

“Anotha One”

5 Rounds for Time (18min Cap)
-50′ Overhead Lunge 95/65lb
-15 Toes-to-Bar
-12 HSPU; 4/2” Deficit

*please record your result on this page*

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5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, June 12

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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