For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, August 22
A. ZOAR Snatch Warm-Up
B. Snatch + Hang Squat Snatch
(6 Sets) Start @ 60% of Snatch & Build to RPE 8.5
(8 Sets) 70% of Snatch
C. Back Squat: Build to Pause Single @ RPE 8.5-9
Then (3 x 3) @30×1 – 90% of that single
D. Every 2:30 x 8 Sets: X Muscle-Ups
Coach’s Notes: Pick the variation (bar vs. rings) in which you are least proficient. The intention behind this piece is not to build fatigued capacity. Rather, I want you to perform a small, manageable chunk of work and perform it with the very best technique you possibly can. Do not allow yourself to get caught up in going for more. Go for better.
E. Elbowing Ring Row (3 x 12)
F. Banded External Rotations (3 x 12ea)
Tuesday, August 23
4 Rounds @ Warm-Up Pace
-10 Cal Ski (sub row)
-6 Box Jump, Step Down
-1 Wall Walk + 10 Wall-Facing Scap HSPU
-20s Elevated Cat Pose
A. [15:00 Clock] Inversion Practice
Coach’s Notes: You can spent time working on Handstand Drills on the wall, Handstand Walk attempts, or Handstand static holds.
B. E90s x 8 Sets:
-1 BTN Jerk*; from the rack
-2 High Box Jumps
*start light and build to a heavy, technically sound single
C. “Scaled Echo Press”
For Time
-30/25 AirBike Calories
-10 Wall-Facing HSPU
-20/15 AirBike Calories
-10 Wall-Facing HSPU
-20/15 AirBike Calories
-10 Wall-Facing HSPU
-30/25 AirBike Calories
D. 16:00 Echo Bike @ Cruise pace
-At Min 3,8,13: 20 Deadlift 40%
E. 5min Walk with Breath Sync
Wednesday, August 24
10:00 Easy Cyclical
*rotate ergs as you see fit
+
4-5 Sets:
-20s Y Overhead Stretch on the Rings
-20s Elbows-in-Rings Chest Stretch
-20s Plank Middle Split
-6 Ice Skater Jumps @ Max Effort
+
Prep All Movements
+
E3M x 10 Sets:
Sets 1,2,3:
-12 Toes-to-Bar
-9 Hang Power Clean 115/85lb
-6 Bar-Facing Burpee
Sets 4,5,6:
-2 Rope Climb
-6 Bar-Facing Burpee
-12 Snatch 95/65lb
Sets 7,8,9
-35/30 Calorie Row
+
Joint Health
*pick 1-2 routines from our Joint Health Bundle
Thursday, August 25
[The Recovery Hour] [At 0:00]EMOM 16
1) 45s Erg 1; Relaxed & Nasal
2) 45s Single Under Play*
3) 45s Erg 1; Relaxed & Nasal
4) 45s Single Under Play*
*practice with different foot placement, weight distribution, rope speeds, double vs. single leg [At 18:00]
EMOM 16
1) 30s Single Arm FLR Hold (15s+15s)
2) 30s Single Leg Sorenson Hold (15s+15s)
3) 30s Star Side Plank (15s + 15s)
4) 30s Single Arm Ring Row Hold at Chest (15s+15s) [At 35:00]
O2 Reload
5 Rounds
-3:00 Choice Cyclical @ Zone 1
-2:00 Foam Roll; Choice Muscle Groups
Friday, August 26
3 Rounds @ Warm-Up Pace
-250m Row
-3 Rope Pull to Stand
-20s Supinated Dead Hang
…
3 Rounds @ Warm-Up Pace
-150m Run
-5 Empty Bar OHS @41×1
-5 Prone Weighted PVC Dislocate
+
3-5 Sets:
-200m Run @ Ramping Pace
-3 Hang Snatch; Build to 85% of Projected Test Weight
+
A. [10:00 Clock]
E1: 800m Run
E2: 3RM Hang Snatch
B. AMRAP 10:00: Legless Rope Climbs
C. 3 Sets: (rest 2:00 b/w)
AMRAP 1:00
-Sandbag Bear-Hug Box Step-Up 150/100lb
*use a 6″ box / stack of plates
D1. Couch Stretch (2 x 1:00 / side)
D2. Foam Roll Low Back & Hamstring (2 x 2:00)
Saturday, August 27
The Name Game
2 Rounds
-2:00 Row @ Smooth Pace
-2:00 AirBike @ Smooth Pace
+
A1. Supine Ankle Joint Rotations (3 x 5 / way)
A2. Banded Good Morning (3 x 5) @40×0
A3. Forward Fold Stretch with Flat Back (3 x 30s)
A4. Fingers-Facing Wrist Stretch (3 x 20s)
B. Jerk Technique
EMOM 8: Pause Front Squat + Triple Pause Split Jerk @ 60% of C&J
…
E2M x 6 Sets: Front Squat + Pause Split Jerk @ 75% of C&J
…
E3M x 4 Sets: 2 Front Squat + Split Jerk
*start b/w 75-80% and build to a heavy set
C. Move Through…
-10 Deadlift 135/95lbs
-10 Alternating Box Step-Ups 24/20″
-8 Deadlift 185/125lbs
-8 Box Jump, Step Down 24/20″
-6 Deadlift 225/135lbs
-6 Box Jumps 24/20″
D. Rehearsal
-2:00 Row @ Ramping Pace
-10 Deadlifts 225/155lbs
-10 Box Jumps 24/20″
-5 Deadlifts 225/155lbs
-5 Box Jumps 24/20″
“Day of the Dead”
AMRAP 10:00
-10 Deadlift 225/155lbs
-10 Box Jumps 24/20″
+
5-7:00 AirBike @ Recovery Pace
+
Accumulate the following…
-2:00 Calf Stair Stretch per Side
-2:00 Foam Roll Low Back
-2:00 Glute Med Stretch per Side
-2:00 Supine Hamstring Stretch per Side
Sunday, August 28
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Leave a Reply