Week of 9.28.20

Mild Deload Week

Next week we will rework some priorities and start the gymnastics add-on programs as an integrated part of The Protocol.

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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. 28

AM (optional)

Aerobic Accumulation
30 Minutes @Zone 2 Heart Rate
*the timer doesn’t start until you enter Z2
*Erg of Choice

PM
A. Joint Rotations Warm-Up

B1. Banded Good Morning (3 x 12)
B2. Banded Dislocate + Pull Apart (3 x 30s)
B3. Elevated Achilles Stretch (3 x 15s / side)

C. Snatch High Pull (3 x 3) @95-105% of Snatch, Rest 1:15

D. Deficit Snatch Grip RDL (2 x 12) As Heavy As Possible, Rest 2:30

E. For Time // 9-6-3
-Front Squat @60%
-Dumbbell Bench Press 50/35lbs
*adjust bench weight so you can go unbroken
*Rest 1:1 and repeat (so if it took you 2:30, rest 2:30)

F1. Couch Stretch (2 x 1:00 / side)
F2. Chest Stretch (2 x 2:00)

Tuesday, Sept. 29

A. 5:00 AirBike @Z0 Heart Rate

B. 3 Rounds @warm-up pace
-2 Wall Walks
-6 Ring Rows with Pause at the Top
-12 Alternating Scorpions
-24 Pogo Hops

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

Silo 1: Less than 10 Double Unders unbroken consistently
0:00-7:00: Work your way through this playlist of progressions
7:00-14:00: Attempts at max unbroken double unders (ReTest)
*only make attempts when your are FULLY rested
*film yourself and compare to your initial videos

Silo 2: Between 10-50 Double Unders unbroken consistently
E2M x 5 Sets: Max Unbroken Double Unders (ReTest)
*compare average of all five sets versus week 1

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 10
-Odd: 25-40 Double Unders; As Fast as Possible (ReTest)
-Even: 40s AirBike @90% of 10:00 Test Avg Wattage
*compare odd round times / RPE scores to week 1

D. Strict Pulling
Strict Chest-to-Bar Pull-Ups: Build to 5RM
*either for lightest band assistance or for most weight added

E. 8 Rounds @Zone 1 Heart Rate
-175m Row
-Rest 10s

F. Middle Split on the Wall (2 x 2:30)

Wednesday, Sept. 30

A. Boot Strappers; bodyweight (2 x 10)

B. Kang Squat; empty bar (2 x 8)

C. Squat Sequence 2.0

D. Back Squat (3 x 5) @65% @30×0, Rest 2:00

E. 20:00 AirBike @Z1
-60s Foam Roll at minutes 4, 8, 12, 16, 20
*your choice of body part

F. Self-Directed Mobility (10:00 Clock)
*pick two target areas to focus on
*see this playlist for ideas

Thursday, Oct. 1

Upon Wake-Up

Breath Work (in quiet place, not your bed)
10:00 Supine with Elevated Feet; Hands on Navel to Feel Rise & Fall of Belly
-Cadence 2 Breath Protocol – 1:1:2:1
(e.g. 6s Inhale, 6s Hold, 12s Exhale, 6s Hold)

AM (or) PM: Recovery Session

10:00 AirBike @ Zone 0
+
Aerobic Accessory
20:00 @conversational pace, Zone 1
-250m Row
-50m Farmer’s Carry 50/35lbs per Hand
-250m Row
-10 reps of 90-90 Raises, Light Bands
-250m Row
-3 Breaths in Each positions (x4): Around the World Plank
+
10:00 AirBike @ Zone 0

Evening (or) Before Bed

Desk Athlete Mobility Routine
you can complete this whenever in 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

Friday, Oct. 2

A. ZOAR Clean & Jerk Warm-Up
*Ski Erg for Part 1 (sub row)

B. Interval

Silo 1: Can hit a 25ft Handstand Walk consistently
Every 3 Minutes x 4 Sets
[In a 1:00 window]
-25′ Handstand Walk
-Max Clean & Jerk 135/95lbs

Silo 2: Cannot hit a 25ft Handstand Walk consistently
Every 3 Minutes x 4 Sets
[In a 1:00 window]
-2 Wall Walks
-Max Clean & Jerk 115/85lbs

C. SkiErg: 12:00 @Zone 1 Heart Rate
*sub rower

D. Mobility
3 Rounds
-1:00 Fingers-Facing Wrist Stretch
-1:00 T-Spine Opener
-0:30 Tabletop Glute Bridge Hold

Saturday, Oct. 3

End of Deload

The Name Game

[Video Announcement with Coach’s Notes Released Thurs at Noon Eastern]

Prior to the session…
–Complete the ZOAR Competition Guide.
–Read the Wall Ball Movement Guide.

A. Thermo
7:00 AirBike @ 50% of 10:00 Test Wattage
-On the Minute (-0:00 & -7:00): 8s Burst to 200% of 10:00 Test Wattage

B. Mobility
3 Rounds
-0:30 Alternating Lizards
-0:30 Up Dog to Down Dog
-0:30 Air Squat Hold with Rig Support

C. Movement Prep
EMOM 4: 4 BBJO 24/20″
*practice consistent footwork & efficient technique
*practice efficient, sustainable technique (such as the Snap & Swivel)
+
Wall Balls (8.5.3) rest as needed, 20/14lbs, 10/9ft

D. Rehearsal
2 Rounds @ wko pace
-6 Wall Balls
-2 BBJO

E. Test

“Probably a Karen”

AMRAP 15:00: Max Wall Balls (20/14lbs, 10/9ft)
-On the Minute: Perform 4 Burpee Box Jump Overs 24/20″
*you may face any way on the BBJO

F. Flush
AirBike 5:00 @ cooldown pace

G. Mobility
-2:00 Couch Stretch per side
-2:00 Foam Roll Back
-2:00 Overhead Triceps Stretch per side

Sunday, Oct. 4

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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