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Deload Week
This week will be feature a mild deload & reduction in volume to allow you to clear any residual fatigue as we move into a new cycle next week!
Monday, July 26
B. Box Jump: Build to Challenging Height (singles)
C. Snatch: Build to High Hang Triple
*must be a single action hip throw
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6 Rounds for Time
-6 Double Dumbbell Snatch 50/35lbs per Hand
-6 Bench Press 185/105lbs
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3 Rounds for Quality
-12 Banded 90-90 Raises
-6 Half-Kneeling Dumbbell Arnold Press per Hand
Tuesday, July 27
A. Cossack Squat (3 x 8)
B. Kang Squat (3 x 8) empty bar
C. Front Squat (3 x 5) 70%
D. Deadlift (3 x 5) 70%
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3 Sets:
-3 Bar Muscle-Up
-6 Bar-Facing Burpee
-3 Bar Muscle-Up
-6 Bar-Facing Burpee
(rest 1:30 b/w sets)
Coach’s Notes: The goal is to move quickly through each set, keep cycle speeds and transition times fast. If you are inconsistent with Bar Muscle-Ups or you are unable to preserve the intent of the workout due to the complexity of the movement, opt to do Chest-to-Bar Pull-ups instead.
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Row 3k – nasal cap
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Supine Hamstring Stretch (2 x 1:00 / side)
Wednesday, July 28
1k Ski (or) Row @ Ramping Pace
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A1. Barbell Front Rack Rotations (3 x 12)
A2. Hip Transfer Box Jump (3 x 4) 24/20″
A3. RDL (3 x 8) empty bar
B. For Time: 20 Power Clean + Push Jerk 70% of C&J
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AMRAP 20:00 @ RPE 6
-15 Russian Kettlebell Swing 53/26lbs
-15 Calorie Ski (or) Row
-15 Box Jumps 24/20″
-15 Calorie Ski (or) Row
-15m Handstand Walk (50ft)
-15 Calorie Ski (or) Row
Coach’s Notes: The preferred erg is the SkiErg, but use a rower if you don’t have one. Perform Double Dumbbell Deadlifts at 50/35lbs per Hand if you don’t have a Kettlebell. And perform 6 Wall Walks instead of the 50ft Handstand walk if you aren’t proficient at that skill yet.
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1k Ski (or) Row @ Degrading Pace – damper 1
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Overhead Triceps Stretch (2 x 0:45 / side)
Thursday, July 29
5 Rounds
0:30 Dead Hang
1:00 AirBike; Nasal, Easy
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A1. Scap Pull-Ups (3 x 8)
A2. Scap Handstand Push-Ups (3 x 8)
B. Weighted Pull-Ups: Build to 3RM
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18.2 (part 1 only)
For Time // 1-2-3-4-5-6-7-8-9-10
-Dumbbell Squats 50/35lbs per Hand
-Bar-Facing Burpees
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5 Rounds
0:30 Dead Hang
1:00 AirBike; Nasal, Easy
Friday, July 30
B. Good Morning (3 x 10) empty bar
C. Back Squat Hold (3 x 10 Breaths) empty bar
D. Back Squat (4 x 4) 70%
E. EMOM 8: Power Snatch + Pausing Overhead Squat @ 70%
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[20:00 Clock]-Run @ Mile Time Trial Pace, until RPE 8
-Walk 2:00
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2 Rounds
-1:00 Calf Stair Stretch per side
-1:00 Kneeling Hip Flexor Stretch
Saturday, July 31
The MASH
A. 5:00 Row @ Easy Pace (Nasal Breathing Only)
B1. Bar Beat Kips (3 x 6-8)
B2. Deadlift (3 x 8) 135/95lbs
B3. Single Unders (3 x 75)
B4. Walk Walk (3 x 3)
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Bar-Facing Burpee
-Front Squat 135/95lbs
-TTB / CTB / RMU
(Rest 5:00)
D. Sport
For Total Time
Buy-In: 20 Wall Walk
2 Rounds
-16 Front Squat 135/95lbs
-160 Double Unders
(Rest Exactly 5:00)
-21 Toes-to-Bar
-21/18 Calorie Row
-15 Chest-to-Bar
-21/18 Calorie Row
-9 Ring Muscle-Up
-21/18 Calorie Row
(Rest Exactly 5:00)
3 Rounds
-20 Deadlift 135/95lbs
-8 Bar-Facing Burpees
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, August 1
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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