Week of 8.8.22

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

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Monday, August 8

Tabata AirBike @ Ramping Pace
*start slow, end strong

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3 Rounds
-8 Kang Squat; empty bar
-8 Calorie Row
-8 BTN Snatch Grip Push Press; empty bar

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A. Power Snatch + Pausing Overhead Squat (8 Sets) 60% of SN

B. Back Squat (8 x 2) 75%

C. RMU (4 x 30% of Rep Max) full rest b/w

D. Strict Ring Dip (3 x AMRAP-1)

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20:00 @ Conversational Pace
-100m Farmer’s Carry 25/15lb per Hand
-500m AirBike; nasal only

Tuesday, August 9

A. ZOAR Clean & Jerk Warm-Up

B. E2M x 8 Sets:
-2 TnG Squat Clean + 2 Hang Power Clean + 2 Thruster @ RPE 5-6

C. sHSPU (4 x AMRAP-2) full rest b/w

D. 5k Row @ Zone 2 Average (Cruise Pace)

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3 Rounds
-0:30 Seated Biceps Stretch
-0:30 Lizard Stretch (L)
-0:30 Elbows-in-Ring Chest Stretch
-0:30 Lizard Stretch (R)

Wednesday, August 10

[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.

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2 Sets:
AMRAP 8:00 @ 60% Effort
-14/12 Calorie AirBike
-12 Wall Ball 20/14lb to 10ft
(Rest 4:00)
AMRAP 8:00 @ 60% Effort
-200 Run
-12 Bar-Facing Burpee
(rest 4:00)

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3 Rounds for Quality
-20 Banded Face Pulls
-20 Alternating DB Hammer Curls
-20 Seated Banded Hamstring Curls

Thursday, August 11

[The Recovery Hour] [At 0:00]
4 Rounds
-0:30 Air Squat Hold
-0:30 Dead Hang
-0:30 High Plank Hold [At 8:00]
EMOM 12
1) 5 ATG SS / leg
2) 10 Back-to-Wall Tib Raise
3) 50ft Backwards Sled Drag [At 22:00]
EMOM 12
1) 8 Box Step-Up 27/24″ (L) 4s lower
2) 8 Box Step-Up 27/24″ (R) 4s lower
3) 15s Bottom of Pistol Hold with Rig Support (L)
4) 15s Bottom of Pistol Hold with Rig Support (R) [At 36:00]
14:00 AirBike @ Zone 1 Average

Friday, August 12

6 Sets @ Ramping Pace
-100m Run
-2x15ft Hand-over-Hand Sled Pull*
-100m Walk; as reset
*start very light and only build to a moderate weight

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A. Legless Rope Climb: Accumulate 5-10 Singles for Quality

B. DB Bench Press (4 x 8) @4111 – moderate

C. DB Bent Over Row (4 x 8ea) @40×0 – moderate

D. RDL (3 x 10) @40×0 – 40-45% of Deadlift

E. Pause Front Squat (8 x 2) 65%

F. Squat Mobility Checklist

Saturday, August 13

The Name Game

4 Rounds @ Warm-Up Pace
-12 Calorie AirBike
-50 Single Unders
-10 Scap Pull-Ups
-5 Ring Rows
-20s Elevated Cat Pose
-30s Air Squat Hold

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3 Rounds
-20s Squatting Groin Stretch
-20s Elevated Achilles Stretch / side
-20s Banded Front Rack Stretch / side
-10 PVC Dislocates

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A. Power Snatch (6 x 1.1.1) 85% of PS

B. Squat Clean: Build to 1.1.1 @ Final BB Wt

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2 Sets; Each @ Workout Pace
-1:00 Ramping AirBike
-30 DU
-3 BMU (scale to 5 CTB)
-3 Squat Clean @ Second BB Wt
-Rest 2:00 b/w-

“Half Z’s”

AMRAP 10:00
-120 Double Unders
-12 Bar Muscle-Up
-12 Squat cleans 135/95lb
-60 Double Unders
-6 Bar Muscle-Up
-6 Squat cleans 185/135lb
-30 Double Unders
-3 Bar Muscle-Up
-Max Squat Cleans 225/155lb*

*or 85%, whichever is less
**you must use a single barbell & change your own weights
***scale 18-9-6 if your BMU rep max is under 3

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

Sunday, August 14

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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