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Summer Cycle Overview
Monday, June 7
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 Muscle Snatch + 3 Pausing Overhead Squat 30-40%
C. Snatch (5 x 1.1.1) 70% | Rest 5s, Rest 90s
D. Pause Front Squat + 2 Front Squat (6 Sets) 75%
E. Hanging Gymnastics Prep Routine
F. Chest-to-Bar Rep Max (Test)
Coach’s Notes: While the Sport of Fitness rarely tests max unbroken sets of gymnastics, it’s helpful to know what your max set is for pacing workouts. Also, this allows us to track improvement over this cycle in a more isolated manner. This rep max is an excellent proxy for gymnastics-focused MetCon performance.
G. Ring Row (4 x 12) @ easy body angle
Tuesday, June 8
4 Rounds @ Warm-Up Pace
-60s Single Unders
-15 Breath Blocked Upright Squat
-60s Row – nasal
-2 Wall Walks
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A. Power Clean & Push Jerk (5 x 1.1.1.1) 70% | Rest 2s, Rest 2:00
*attempt to use this technique – although you will be power cleaning
B. Split Jerk (4 Singles @ 90%) from the rack | Full Rest
C. Handstand Silos
Silo 1: Less than 25ft Unbroken Consistently
Walk Walk + 15s Wall-Facing Handstand Hold (4 Sets)
…
Wall Walk + Wall-Facing Weight Shifts (3 x 8-10 / side)
…
Rig-Banded Handstand Hold (4 x 20s)
Silo 2: More than 25ft Unbroken Consistently
AMRAP 4:00 @ RPE 5
-12/9 Calorie Row
-25ft Handstand Walk
(Rest 2:00 & Repeat @ RPE 7)
D. 4 Rounds for Time
-200m Run
-12 Bar-Facing Burpee
-6 Box Jumps Over 30/24″
Coach’s Notes: This is a very leg dominant workout. Athletes who tend to have their quads “blow up” in workouts will want to moderate their pace in the first 1.5-2 rounds to allow for negative splits throughout the workout.
Rather than being focused on going hard in those early rounds, focus on movement efficiency and making things look smooth and feel easy.
Film yourself in your warm-up and make adjustments to your BFB and BJOs as needed.
E. 5:00 Walk with Breath Sync
F. Couch Stretch: 2:00 / side
Wednesday, June 9
A. ZOAR Snatch Warm-Up
*cyclical of choice part 1
B. 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) 100% of Snatch
D. EMOM 12
1) 6-9 TnG Power Snatch 40%
2) 14s Max Ring Muscle-Ups
*sub 9s of Strict Pull-Ups + 9s of Strict Ring Dips
E. FLR Hold on the Low Rings: Accumulate 2:30
Thursday, June 10
4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-12 Alternating Step-Ups 24/20″
-20s Wall-Facing Handstand Hold
-12 Calorie Row
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Double Under Silos
Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
Silo 2: 10-50 Double Unders unbroken consistently
E2M x 5 Sets: Max Unbroken Double Unders
Silo 3: 50 or more unbroken Double Unders consistently
EMOM 10
1) 30-45 Double Unders; As Fast as Possible
2) 6 Burpee Box Jumps Overs; As Fast as Possible
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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
Friday, June 11
A. ZOAR Snatch Warm-Up
*cyclical of choice part 1
B. Hip Snatch (3 x 3) 60%
*this is the same as the double action hip throw
C. 2 Power Clean + 3 Push Press: Build to Daily Max
D. Pause Back Squat + 2 Back Squat: Build to RPE 8.5/10
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AirBike Cluster Cyclical Sets
-Males (5 x 20.15.10 Calories) Rest 0:30, Rest 2:00
-Females (5 x 15.12.9 Calories) Rest 0:30, Rest 2:00
Coach’s Notes: I find it best to reset the monitor before starting each set, which makes it easy to track your finish times for all sets. The goal should be to negative split all five sets. In other words, increase your average wattage / decrease your pace each set. Try to hold the same wattage as last week.
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-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch
Saturday, June 12
The MASH
A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)
B. 4 Rounds @ Warm-Up Pace
-30s Single Unders
-8 PVC Dislocates
-6 Kang Squat; Empty Bar
-4 Burpees
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Dumbbell Thrusters 50/35lbs per Hand
-Overhead Squats 95/65lbs
-Squat Cleans 185/125lbs
-Double Unders
-Toes-to-Bar
(Rest 5:00)
D. Sport
For Total Time
8 Rounds
-4 DB Thrusters 50/35lbs per Hand
-6 Toes-to-Bar
-24 Double Unders
(Rest Exactly 5:00)
4 Rounds for Time
-9/6 Calorie AirBike
-6 Front Squat; from floor 185/125lbs
(Rest Exactly 5:00)
2 Rounds For Time
-400m Run
-15 Overhead Squats 95/65lbs
-12 Bar-Facing Burpees
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, June 13
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.