Week of 9.21.20

Last Hard Training Week before a Mild Deload

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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, Sept. 21

AM (optional)

A. Aerobic Accumulation
-30-45 Minutes @Z2 Heart Rate Zone
*do not use the rower

PM
A. ZOAR Snatch Warm-Up
*Row for Part 1, 1:1 Breath Ratio, Nasal Breathing Only

B. Snatch Balance (4×3)
*start at 95/65lbs and build to a moderate triple

Coach’s Notes: The goal here is technique, precision and footwork. It’s not about building to a max. After all a Snatch Balance probably isn’t going to be seen in competition, so that’s not the point. Use this as a chance to refine movement and build confidence overhead.

C. Interval
4 Sets:
-500m Row @ 5k TT Pace -3-6s
-5 Squat Snatch @ 73-75%
-Rest 2:00 b/w Sets

D. Interval
EMOM 10
-Odd: 1 Round of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
-Even: 40s Row (start at 5k TT Pace & build across all 5 sets)

E. Walk 3-5:00 with Breath Sync
(3-Step Inhale, 5-Step Exhale)

G. Supine Hamstring Stretch (2:00 / side)

Tuesday, Sept. 22

A. 5:00 AirBike @Z0 Heart Rate

B. 3 Rounds @warm-up pace
-1 Wall Walk
-15s Short Hops
-15s Fingers-Facing Wrist Stretch
-15s Double Down Drill (see below)

C. Double Unders (Skill – Week 4 of 5)

Silo 1: Less than 10 Double Unders unbroken consistently
12:00 Clock: Work your way through this playlist of progressions
*feel free to skip the items you did in the warm-up
*spend at least 7:00 practicing double unders
*practice in a quite room…ideally no music at all
*film yourself on various drills and critique yourself

Silo 2: 10-50 Double Unders unbroken consistently
Every 90s x 4-5 Sets: 1 Set of Max Unbroken Double Unders between 2 Boxes
+
EMOM 7: 1 Rope Acceleration

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 15 (5 Sets)
1) AirBike @ 65% of 10:00 Test Avg. Wattage
2) Max Double Unders
3) Rest

D. Strict Chest-to-Bar Pull-Ups; Supinated Grip (4 x 4) full rest
*band assisted, bodyweight or weighted to make appropriately challenging
*supinated means palms facing you

E. Burpee Positional Breathing
3 Rounds, for Quality
-3 Breaths Prone in Burpee
-3 Breaths in Kneeling Plank
-3 Breaths in Lunge Step; Hands Remain on Floor
-Finish the Burpee

F. Burpee Skill Practice
EMOM 4: 4-6 Bar-Facing Burpees
*practice different variations & then stick with the one you plan to use

G. (TEST)
100 Bar-Facing Burpees For Time

Coach’s Notes: I have the majority of my individual design athletes go through this tester. Often athletes think their relative weakness is strength metrics or barbell cycling, when in reality, a simple test like this is often exposing. Elites will be able to hold 3.0-3.2 seconds per rep across the entire set. My advice would be to focus on the process (staying low, consistent footwork, breathing, etc.) the first half of the test, and then be prepared to hang on as things get tough.

[wpdiscuz-feedback id=”xi190ffmgf” question=”Please record your time.” opened=”0″][/wpdiscuz-feedback]

Please Record Your Time.

H. Mobility
3 Rounds
-1:00 Chest Stretch
-0:45 Lizard Stretch per side

Wednesday, Sept. 23

View the SkiErg Movement Breakdown Here.

A. SkiErg 1k @ ramping pace
*start at 5k TT Pace + 12-15s and increase every 200m
*sub the rower

B. 3 Rounds
-10 Banded Dislocate + Pull Apart
-15s Goblet Squat Hold 35/26lbs
-12 Banded Good Mornings @3030
-15s Elevated Cat Pose (actively pull shoulders open)

C. High Hang Squat Snatch (4 x 10-12) 95/65lbs (or) 45-50% of Snatch, whatever is lighter
*use the Single Action Hip Throw (see below)
*rest to 7 out of 10 recovery

D. 2 Snatch Grip BTN Push Press + 2 Overhead Squat (4 Sets)
*Start moderate and build to a heavy complex
*not a max, ending RPE should be 8.5-9/10
*BTN – Behind-the-Neck

E. Blended Cyclical
4-6 Sets
-400m Run @ Tough Aerobic Pace
-400m SkiErg @ recovery pace
*No SkiErg? Sub a Row @ 5k TT +15-18s

F. 5:00 SkiErg @recovery pace
G1. Banded Lat Stretch (2 x 1:00 / side)
G2. Calf Stair Stretch (2 x 1:00 / side)

H. Breath Work
Supine Breathing @4060 Cadence
*4s Inhale, 6s Exhale

Thursday, Sept. 24

(Recovery Day)

AM (optional)

A. Aerobic Accumulation
-15-45 Minutes @Z1 Heart Rate Zone
*Choice of Erg

PM

Aerobic Accessory
25:00 (5 Rounds)
-3:00 AirBike @ Z1 Heart Rate
-0:30 Dead Hang
-0:30 Kang Squats with 2s Pause in Hinge & Squat Positions
-0:30 Handstand Hold; Heels to Wall
-0:30 Cossack Squats; staying as low as possible

B. Mobility
Move Through…
-1:30 Glute Med Stretch (per side)
-1:30 High Pigeon Pose (per side)
-1:30 Frog Pose (per side)

C. Desk Athlete Mobility Checklist
Complete the following at any point during your day
-Quads: 1:30 Couch Stretch per side
-Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
-Shoulders: 2:00 Seated Bicep Opener
-T-Spine: 2:00 Elevated Cat Pose
-Neck: 0:45 2-Way Neck Stretch per side

Before Bed
-5:00 Supine Breathing @4060 Cadence
*4s Inhale, 6s Exhale

Friday, Sept. 25

A. ZOAR Clean & Jerk Warm-Up
*AirBike for Part 1

B. Power Clean + Power Jerk (6×2)
*Start @ 85% of weakest lift & build only if form is “clean”
*drop & reset between reps

C. Back Squat (3×3) @ RPE 8.5
*percentages will have some individuality to them, but 85-88% is a good starting place

D. Movement Prep
Move Through the following at a relaxed pace…
-12 Calorie AirBike
-12 Alternating Dumbbell Hang Clean & Split Jerk 50/35lbs
-12 Box Jumps
-12 Toes-to-Bar
*work to maximize movement quality
*if needed, break sets and do additional mobility, skill practice or movement work for each

E. 4 Sets // 4:00 On, 4:00 Off
-12 Calorie AirBike
-12 Alternating Dumbbell Hang Clean & Split Jerk 50/35lbs
-12 Box Jumps
-12 Toes-to-Bar

Coach’s Notes: This piece is about accumulating quality work at a relatively high-intensity / pace. The goal is to move well across the entire time. Do not allow yourself to get “slobby tired.” Start conservative and build into your pace. Cap yourself at RPE 7-8/10 for this piece.

F1. Elevated Achilles Stretch (2 x 0:30 / side)
F2. Elevated Pigeon Pose (2 x 0:30 / side)
F3. Elevated Cat Pose (2 x 1:00)

Saturday, Sept. 26

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

Refresh Yourself On Handstand Push-Up Technique

A. Thermo
2 Rounds
-2:30 AirBike @ warm-up pace
-2:30 Row @warm-up pace

B. Mobility
3 Rounds
-20s Elevated Cat Pose
-20s Air Squat Hold with Rig Support
-20s Banded Front Rack Stretch per side
-5 Goblet Squat @33×1, light

C. Movement Prep
Build to a 255 squat clean (or) 85%, whichever is lighter
*after each set complete 2-3 Handstand Push-Ups
^if you have 8+ strict HSPUs, do these Strict

D. Rehearsal
6-4-2 @workout pace
-Power Clean 135/95lbs
-Handstand Push-Up
(Rest 4-6:00 & Go!)

E. Test

“Open Season”

For Time [Time Cap 11:00]
21-15-9
-Power Clean 135/95lbs
-Handstand Push-Up
…
15-12-9
-Squat Clean 185/125lbs
-Strict Handstand Push-Up
…
3-2-1
-25ft Lengths Handstand Walk
-Clean 255/175lbs

F. Flush
5-7:00 AirBike @ recovery pace

G. Mobility
Move Through…
-2:00 Frog Stretch
-1:00 2-Way Neck Stretch (30 + 30)
-2:00 Couch Stretch (60 + 60)
-1:00 2-Way Neck Stretch (30 + 30)
-2:00 Overhead Triceps Stretch (60+60)

Sunday, Sept. 27

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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