Week of 8.29.22 | ZOAR Fitness

A. Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (6 Sets) Build to Heavy
*start counting sets when weight reaches 50% of your Clean & Jerk 1RM

B. 3-4 Sets:
-9-7-5 TnG Deadlift 50%
-5-5-5 kHSPU*
(rest until 8/10 recovery b/w sets)
*pick a challenging deficit that will stay unbroken & remain repeatable under fatigue

C. 12 Rounds
-0:40 Row @ Cruise Pace (Z2)
-0:20 Rest

Supine Hamstring Stretch (3 x 30s / side)
Foam Roll Low Back (3 x 60s)

Wednesday, August 31

12:00 Clock @ Warm-Up Pace
-6 Up-Dog to Down-Dog
-6 Alt Box Step-Up 30/27″
-6 Ring Row; 3s lower
-6 Hand-Release Push-Ups*
*pause at the top & bottom of each rep for 2s each

A1. Bench Press (8,6,4,2,2)
A2. Strict Pull-Up (8,6,4,2,2)
*build to a tough double in each movement
*weight should increase each set (or reduce band assistance)

B. EMOM 25
1) 25s Max GHD Sit-Ups
2) 25s Max Box Jump, Step Down 24/20″
3) 25s Max DB Snatch 50/35lb
4) 25s Max Wall Ball 20/14lb to 10ft
5) 25s Max Double Unders

Coach’s Notes: The goal of this piece is two fold. First is build speed endurance. This is the ability to complete reps at game day cycle speeds, but without the same level of fatigue as a normal MetCon. The second goal is to learn your capacity in these five movements. I would track reps for each movement with the goal being to repeat or improve the reps for a given movement (e.g. DB Snatch: 12,12,13,14,14).

C. Double KB Front Rack Carry: Accumulate 200m with 53/35lb per Hand

D. Farmer’s Carry: Accumulate 200m with 53/35lb per Hand

E. Wall-Facing Handstand Hold: Accumulate 2:00 in “Nose & Toes” Position

Thursday, September 1

[The Recovery Hour] [At 0:00]
20:00 Clock @ 40-50% Effort
-20 Calorie Row; nasal
-50 Single Unders
-20s Dead Hang
-30s Sorenson Hold
-20 Calorie Bike; nasal
-50 Single Unders
-20s Dead Hang
-30s GHD Sit-Up Hold at Parallel [At 22:00]
EMOM 24
1) 20s Bulgarian Ring Row; methodical
2) 10 Pausing Cossack Squats
3) 10 RDL; 3″ Deficit – Light to Mod
4) 40s KB Overhead Hold (20s+20s) moderate
5) 15 Straight Arm Lat Pull Down; Banded, Palms Up Grip
6) 10 Banded Palov Press / side [At 48:00]
4 Rounds
-2:00 Choice Cyclical @ Zone 1
-1:00 Couch Stretch (alt legs per round)

Friday, September 2

A. ZOAR Clean & Jerk Warm-Up

B. Squat Clean + Split Jerk
(4 Sets) 70%
(2 Sets) 80%
(2 Sets) 90%
(5 Sets) 75%

C. Front Rack Alt Reverse Lunge; Off 3.5″ Bumper Plate (4 x 6) Build to Heavy Set

D. GM Couplets
AMRAP 5:00
-5…7…9… Cal AirBike
-1 Rope Climb
(Rest 5:00)
AMRAP 5:00
-9 Cal Row
-1…2…3.. Wall Walk
(Rest 5:00)
AMRAP 5:00
-1…2…3… Shuttle Run (2x25ft=1)
-4 BBJO 30/24″

E. TGU (3 x 3ea) 35/26lb

F. Single Unders: Accumulate 500

Saturday, September 3

The Name Game

4 Rounds @ Warm-Up Pace
-12 Scap Pull-Ups
-10 Squatting Sky Reach
-8 Muscle Snatch; empty bar

4 Sets; for Quality
-20s Prone PVC Lift-Offs in OHS Grip
-20s Elevated Cat Pose; OHS Width
-20s OHS Hold; Empty Bar

4 Sets:
-3 Snatch Balance; Pause in Catch
-3 Box Jump, Step Down; Tough Height

A. Snatch Strength
E2M x 4 Sets: Power Snatch + Hip Squat Snatch + Snatch Balance
*start a 60% of Snatch and build to RPE 7-8
…
E2M x 4 Sets: 1 Squat Snatch
*continue to progress bar weight from previous, building to heavy snatch

B. Movement Prep
*perform 1-3 small sets of each:
-Thruster → FR WL → OHS @ 135/95lb
-PU → CTB → BMU

C. Rehearsal – Complete @ Wko Pace
-3-5 Thrusters
-3-5 Pull-Ups
-4-6 Front Rack Walking Lunge
-3-5 CTB
-3-5 OHS
-1-3 BMU

“These Boots Were Made For Walkin”

For Time (10min Cap)
-20 Thrusters 135/95lb
-30 Pull-Ups
-20 Front Rack Walking Lunge 135/95lb
-20 Chest-to-Bar
-20 Overhead Squat 135/95lb
-10 Bar Muscle-Up

+
5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, September 4

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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

Monday, August 29

Tuesday, August 30