For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, July 5
x5: 30s Run, 30s Row @ Smooth Pace
+
A. Front Rack Mobility Checklist
B. Pause Front Squat + 2 Front Squat (4 Sets) 87%
C. Every 90s x 7: 1 Snatch 84%
D. 4 Sets:
-1.1.1.1.1 Power Snatch 65%
-Max Unbroken Chest-to-Bar
*ride airbike @ recovery pace for 2:30 b/w sets
Coach’s Notes: The goal is to hit all five power snatches as singles in quick succession, take a short transition (10-15s), and hit a big set of chest-to-bar pull-ups. This week will challenge your ability to maintain kipping rhythm and timing under fatigue.
E. For Time
1000-800-600-400-200m Run
200-400-600-800-1000m Row
F. Seated L-Sit Raises (4 x 8-10)
G. Hip Flexor Mobility Checklist
Tuesday, July 6
4 Rounds @ Warm-Up Pace
-8 Wall Ball 20lb,10ft – 14lb, 9ft
-30s Goblet Squat Hold 25lbs
-8 Calorie Row
-30s Handstand Hold; Heels-to-Wall
+
A. TGU (2 x 2 / arm) light to moderate
B. Power Clean TnG Triple: Build to Heavy
C. Every 2:30 x 6 Sets:
-5 Strict Handstand Push-Ups; Deficit as Able
-1 Split Jerk 83-85% – from the rack
Coach’s Notes: This is the same intervals as last week, except the movements are switched. This will hopefully allow you to progress the deficit of the handstand push-ups, but will make the split jerk rep more challenging. Focus on using a big leg drive and pushing yourself under the bar versus pressing the weight out.
D. Handstand Silos
Silo 1: Less than 25ft Unbroken Consistently
Move Through:
–Wall Walk + Forward Roll (5 Singles) rest as needed
-Shoulder Taps; Heels-to-Wall (2 x 8-10 / side)
-Lateral Handstand Walk on the Wall (3 x 5ft L + 5ft R)
-Every 30-45s x 8-10: 1 Handstand Walk Attempt
Silo 2: More than 25ft Unbroken Consistently
–Wall Walk + Forward Roll (5 Singles) rest as needed
…
3 Rounds for Time
-3 x 25ft Handstand Walk
-25 Double Dumbbell Deadlift 50/35lbs per Hand
*place a cone every 5ft, and move up 5ft after every 5 reps for the Deadlift
*start the HSW at the opposite end, away from your dumbbells so you finish your HSW and there are right there
E. 6 Rounds for Time
200m Run
20 Dumbbell Snatch 50/35lbs
F. Foam Roll Low Back (3:00)
G. Supine Breathing (5:00) @4080 cadence
Wednesday, July 7
A1. Prone PVC Dislocate (3 x 12)
A2. Seiza Sit Raise (3 x 12)
A3. Pistol to Box (3 x 12)
B. Band Assisted Pistols (2 x 12)
C. AMRAP 1:00: Alternating Pistols (Test)
D. Snatch High Pull (5 x 3) 108% of Snatch
+
AMRAP 3:00: Max Overhead Squats @ 50% Bodyweight
(Rest 6:00)
AMRAP 3:00: Max Rope Climbs 15ft
*sub max complexes of: Strict Knees-to-Elbows + Strict Pull-Up
+
5 Sets:
-1k Row @ RPE 7-8.5
-1:00 Rest
Coach’s Notes: The goal here to be around RPE 7 by the end of the first set, but by the end of the fifth to be closer to 8 or 8.5. A good goal would be your 5k Time Trial pace, or your 2k Time Trial pace +6-8 seconds.
+
3 Rounds
-1:00 Elbows-in-Rings Chest Stretch
-0:45 Banded Lat Stretch / side
Thursday, July 8
4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-8 Alternating Step-Ups 30/24″
-30s Passive Squat Hold
-12 Calorie Cyclical of Choice – nasal
+
Double Under Silos
Silo 1: Less than 10 Double Unders unbroken consistently
A. High, Slow Single Unders (2 x 50) rest 30s
B1. Penguin Hops (3 x 15) ran
B2. Double Down Drill (3 x 15-20) ran
C. EMOM 9: Max Unbroken Double Unders
Silo 2: 10-50 Double Unders unbroken consistently
A. High, Slow Single Unders (2 x 50) rest 30s
B1. Penguin Hops (3 x 15) ran
B2. Double Down Drill (3 x 15-20) ran
C. Every 90s x 7: Max Unbroken Double Unders
Silo 3: 50 or more unbroken Double Unders consistently
AMRAP 5:00 @ RPE 7
-7 Dumbbell Thrusters 50/35lbs per Hand
-27 Double Unders
+
Aerobic Accessory
25:00 @conversational pace
-400m Walk / Hike (200m out + 200m back)
*wear vest or weighted pack (30lbs Max)
-10m Slow Motion Bear Crawl (>30 seconds to cover distance)
-0:30 Rear Plank Hold; big chest, straight body
-400m (200m Jog + 200m Walk) no weight
-10m Slow Motion Backwards Bear Crawl (>30 seconds to cover distance)
-0:30 PVC Dislocates in Squat Hold
*sub a band for PVC if you don’t have one
Friday, July 9
5:00 AirBike @ Easy Pace
+
A1. Front Squat (3 x 3) 75/55lbs @44×1
A2. Kettlebell Arm Bar (3 x 5 / arm) 35/25lbs
A3. Broad Jump (3 x 1.1.1) Rest 2s, Rest as Needed
B. Clean & Jerk: Build to 98%
C. Back Squat
(2 x 2) 90%
(2 x 1) 96%
D. RDL (3 x 15) 50% of Deadlift
+
4 Sets; Each @ High Effort
-13 Toes-to-Bar
-33/23 Calorie AirBike
*walk 3:00 b/w sets
+
-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch
-1:00 Glute Med Stretch / leg
Saturday, July 10
The MASH
A. 5:00 Row @ Smooth Pace (Nasal Breathing Only)
B1. PVC Dislocates (3 x 15)
B2. Squatting Ankle Mobility (3 x 20s)
B3. Scap Pull-Ups (3 x 8)
B4. Muscle Snatch; empty barbell (3 x 6)
C. Build to Snatch Double @ 85%
D. Movement Prep
Hit 1-2 small sets of each of the following…
–DB Hang Clean & Jerk
-Handstand Walk (or Wall Walk)
-Box Jump Over
-Chest-to-Bar
(Rest 5:00)
E. Sport
For Total Time
3 Rounds
-30 Calorie Row
-3 Snatches 85%
(Rest Exactly 5:00)
-40 DB Hang Clean & Jerk 50/35lbs
-50ft Handstand Walk (2 x 25ft)
-20 DB Hang Clean & Jerk 50/35lbs
-50ft Handstand Walk (2 x 25ft)
*sub 6 wall walks for each 50ft HSW
(Rest Exactly 5:00)
20 Box Jump Over 24/20″
30 Chest-to-Bar
10 Box Jump Over 30/24″
F. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
G. 5:00 Mobility of Choice – the tender bits
Sunday, July 11
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Leave a Reply