Week of 7.19.21

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

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ReTest Week

This week we will be closing out the cycle with retesting some items. This includes your Mock Meet (Snatch + Clean & Jerk), 1RM Front Squat, Chest-to-Bar Rep Max, Handstand Walk, Max Double Unders in 1min, and the 10:00 AirBike Test.

Next week will be a mild deload before starting a new cycle.
Stay tuned for more.

Monday, July 19

1 Mile AirBike; Easy & Nasal

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A. Front Rack Mobility Checklist

[wpdiscuz-feedback id=”srt16sviu2″ question=”Please record your weight in pounds.” opened=”0″][/wpdiscuz-feedback]

B. Front Squat: Find 1RM (Test)

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C. Hanging Gymnastics Prep Routine

D. Chest-to-Bar (3 Sets x 12-15% of Rep Max) rest 45s

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E. Chest-to-Bar Rep Max (Test)

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AMRAP 3:00
-6 Thrusters 75/55lbs
-6 Bar-Facing Burpees
(Rest 3:00)
AMRAP 3:00
-6 Toes-to-Bar
-6 Bar-Facing Burpees
(Rest 3:00)
AMRAP 3:00
-6 Thrusters 75/55lbs
-6 Toes-to-Bar

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1 Mile AirBike; Easy & Nasal

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Foam Roller Routine

Tuesday, July 20

A. 4 Rounds @ Warm-Up Pace
-1:00 Ski – nasal breathing only
-3 Wall Walks
-20s Elevated Cat Pose

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Silo 1: Less than 25ft Unbroken Consistently
Move Through:
–Dead Hang (2 x 20s)
–Fingers-Facing Wrist Stretch (2 x 20s)
–Weight Shifts; Heels-to-Wall (2 x 12 / side)

[wpdiscuz-feedback id=”srt16sviu2″ question=”Record your results in “X feet”. ” opened=”0″][/wpdiscuz-feedback]

-[10:00 Clock] Find Max Unbroken HSW (Test)

Silo 2: More than 25ft Unbroken Consistently
Move Through
–Dead Hang (2 x 20s)
–Fingers-Facing Wrist Stretch (2 x 20s)
–Weight Shifts; Heels-to-Wall (2 x 12 / side)
-Rehearsal (2 x 25ft)

[wpdiscuz-feedback id=”srt16sviu2″ question=”Please record your time.” opened=”0″][/wpdiscuz-feedback]

For Time: 200ft Handstand Walk (Test)
[12:00 Time Cap]

*must be completed in 8 lengths of 25ft
*place a cone over 5 feet, any break means move back to redo that 5ft section
*at kick-up, both hands must touch behind the line when feet leave the ground
*at finish, both hands must touch past the line before feet return to the ground
*film the entire event for review
*note total time and number of breaks (turnarounds don’t count in this)

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Open Workout 15.4
AMRAP 8:00
-3…6…9..12..15..18..21..24..27…
Handstand Push-Up
-3…3…3…6….6….6….9….9….9…
Clean 185/125lbs

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3 Rounds
-1:30 Ski (or) Row – easy – nasal – damper 1
-20s 2-Way Neck Stretch / side
-30s Overhead Triceps Stretch / arm

Wednesday, July 21

4 Rounds @ Warm-Up Pace
-1:30 AirBike – nasal breathing only
-30s Single Unders

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A. Snatch (5 x 1) 75%

B. Clean & Jerk (5 x 1) 75%

C. Back Squat: Build to Heavy Pause Single

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D1. Gorilla Grab Wrist Stretch (3 x 15s)
D2. Fingers Facing Wrist Stretch (3 x 15s)

E. Double Unders Rope Accelerations (3 Sets)
*full rest b/w sets

F. E4M x 4 Attempts:

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AMRAP 1:00: Double Unders (Test)

*having several attempt will ensure an accurate representation of your skill proficiency
*film each, review your best to double check your rep count
*note number of reps on all 4 AMRAPs

G. 3 Rounds
-2:00 AirBike @ Recovery Pace
-0:30 Stair Calf Stretch per Side
-0:30 Fingers-Facing Wrist Stretch

Thursday, July 22

Upon Wake-Up
Breath Work (in quiet place, not your bed)
10:00 Supine with Elevated Feet; Hands on Navel to Feel Rise & Fall of Belly
-5 Count Inhale, 10 Count Exhale

Aerobic Accessory
25:00 (5 Rounds)
-3:00 AirBike @ Z1 Heart Rate
-0:30 Dead Hang
-0:30 Kang Squats with 2s Pause in Hinge & Squat Positions
-0:30 Handstand Hold; Heels to Wall
-0:30 Cossack Squats; staying as low as possible

Before Bed
Desk Athlete Mobility Routine
*you can complete this whenever in your day

Friday, July 23

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

B. Mock Meet (Test)

[wpdiscuz-feedback id=”srt16sviu2″ question=”Please record snatch + clean & jerk in pounds” opened=”0″][/wpdiscuz-feedback] [0:00-10:00] 3 Attempts Above 85% to Find 1RM Snatch
[10:00-20:00] 3 Attempts Above 85% to Find 1RM Clean & Jerk

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[wpdiscuz-feedback id=”srt16sviu2″ question=”Please record Calories and your AirBike brand.” opened=”0″][/wpdiscuz-feedback]

10:00 AirBike Test for Accumulative Calories

*set “Target Time” for 10 minutes
*pull Calories, Avg. Wattage & Avg. RPMs from end screen
*expect respiration rate to spike around 1.5 min into the test
*expect legs to begin to burn around 3-4min mark

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Spin 8:00 @ 45-55% of Avg. 10:00 Test Wattage

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Couch Stretch (2:00 / side)

Saturday, July 24

The MASH

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

B1. Bar Beat Kips (3 x 6-8)
B2. Alternating Reverse Lunge (3 x 14)
B3. Single Unders (3 x 75)
B4. 90-90 Hip Rotations (3 x 12)

C. Movement Prep
Hit 1-2 small sets of each of the following…
-Wall Balls
-Bar Muscle-Ups
–Farmers Lunge
-Double Unders
–Burpees to 6″ Target

(Rest 5:00)

D. Sport

For Total Time

100 Wall Ball (10ft,20lbs)(9ft,14lbs)

(Rest Exactly 5:00)

3-5-7-9 Burpee Bar Muscle-Up
*after each set 50ft DB Farmer’s Lunge 50/35lbs per Hand

(Rest Exactly 5:00)

2 Rounds for Time
-150 Double Unders
-15 Burpee to 6″ Target

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

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

Sunday, July 25

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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