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Monday, September 6
5 Rounds @ Warm-Up Pace
-15 Cal AirBike
-20s Elevated Achilles Stretch / side
-15 Russian Kettlebell Swing 53/35lb
-10 Scap Pull-Ups
*sub a DB for KB if needed
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Hanging Gymnastics Prep Routine
*after each set, perform 2 squat cleans, building in weight to 70%
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AMRAP 8:00
3…6…9… Toes-to-Bar
1…2…3… Squat Clean 70%
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Overhead Squat (6,5,3,2,1)
*choose a weight that puts each set @ RPE 7-8
*from the rack – always for strength work unless specified otherwise
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3 Rounds for Quality
-30m Kettlebell Overhead Carry; Moderate (L)
-30 Banded Face Pulls @ Controlled Tempo
-30m Kettlebell Overhead Carry; Moderate (R)
-30 Breath FLR Hold – normal breath cadence
*sub a DB for KB if needed
Tuesday, September 7
10:00 Clock @ Warm-Up Pace
-10 Cal Ski – nasal, smooth
-5 Ring Row; 1s pause at top
-2 Wall Walks
-10 Tabletop Glute Bridge
-5 Ring Row; 1s pause at top
-2 Wall Walks
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A1. Strict Press (5 x 3) 75% @30×2 – rest 15s
A2. Wall Ball (5 x AMRAP-5) 30/20lb to 10/9ft – rest 2:00
B1. Strict Pull-Up (5 x 3) rest 15s
*weight or assist to make challenging, but repeatable under fatigue
B2. Chest-to-Bar; Kipping (5 x AMRAP-3-5) rest 2:00
*if your rep max is lower, opt for being closer to failure
*if your rep max is higher, opt to leave a few additional reps “in the tank”
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4 Sets // Rest 2:00 b/w
AMRAP 2:00
-8 Alternating Dumbbell Box Step-Ups 24/20″
-8 Dumbbell Snatch
-8 Dumbbell Alternating Reverse Lunge
-8 Dumbbell Snatch
*use a single 50/35lb Dumbbell
Coach’s Notes: For the Step-Up and the Alternating Reverse Lunge, you can hold the dumbbell as you please. Personally, my preference is holding the Dumbbell on the shoulder with one hand for the step-ups, allowing a free arm to counterbalance the movement and generate momentum. With the reverse lunge, I would probably opt for a back rack hold. However, the choice is ultimately up to you.
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Couch Stretch (3 x 1:00 / side)
Wednesday, September 8
ZOAR Clean & Jerk Warm-Up
*AirBike for part 1
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Clean & 3 Jerks (7 Total Sets) rest to recovery b/w
(2 x 1.1) 76% – rest 5-15s b/w clusters
(2 x 1.1) 78% – rest 5-15s b/w clusters
(1 x 1.1) 80% – rest 5-15s b/w clusters
(2 x 1) 87%
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E4M x 5 Sets
{40s Working Window}
-12/8 Calorie AirBike
-Max Snatch 105/75lb in Remainder
Coach’s Notes: The goal with this piece to dead sprint each set and hold on the bar as long as possible, cycling reps TnG. Play around with some different ways to cycle moderate power snatches. The work to rest ratio reflects the level of output I expect from this piece. If necessary, scale the weight so you can hang onto the bar for longer (ideally the entirety of the interval). I would recommend walking or moving very easy b/w sets to help flush your legs.
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5:00 AirBike @ Recovery Pace
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3 Rounds
-30s Seated Biceps Stretch
-15 Tabletop Glute Bridges
-10 Seated L-Sit Raises
Thursday, September 9
2k Ski (or) Row @ Nasal Cap
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A. Blocked Upright Squat (3 x 30s)
B1. Seiza Sit Raises (3 x 15)
B2. Calf Stair Stretch (3 x 20s / side)
C1. Curled Seiza; Barefoot (3 x 30s)
C2. Roll Bottoms of Feet (3 x 30s / side)
*use a lacrosse ball or the collar of a barbell
D. Goblet Squat (3 x 5) @33×1 – light
E1. Alternating Scorpions (3 x 10 / side)
E2. Seal Push-Ups (3 x 10)
F1. T-Spine Opener (2 x 2:00)
F2. Side Plank (2 x 1:00 / side)
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2k Ski (or) Row @ Nasal Cap
Friday, September 10
5:00 Choice Cyclical @ Z0
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A1. MaGill Bird Dog (3 x 4 / side)
A2. Depth Jump (3 x 1.1) from 20″ box – rest 10s b/w clusters – ran b/w sets
B. E90s x 8: 3 Box Front Squat 70%
Coach’s Notes: Use a box height set up to just above the sticky point in your front squat. Control the lower on each rep, and after a brief pause while maintaining tension on the box, explode up as fast as possible. The positioning and speed should be the focus of these sets.
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5-7 Sets:
-15 GHD
-12 Thruster 95/65lb
-9 HSPU
*rest 90s b/w sets
Coach’s Notes: The goal for this piece is not just to do as many sets as you can. Rather, know your current abilities in GHDs and HSPUs and don’t crush yourself with volume. Err on the side of caution. Sub 25 AbMat sit-ups for the 15 GHDs.
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3k Row @ Nasal Cap
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Saturday, September 11
The Name Game
1k Row @ Ramping Pace
*start easy and increase every 200m
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A1. Scap Pull-Ups (3 x 10)
A2. Ring Row (3 x 6-8)
A3. Alternating Lizards (3 x 12)
B1. Strict Pull-Up (4 x 1-3)
B2. Burpee to Bar Touch (4 x 3-5)
C. [5:00 Clock] Unfatigued Skill Refinement
-Burpee Pull-Up
D. Rehearsal
Complete 1 Round @ Projected Test Pace
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“Tribute”
AMRAP 20:01
9 Burpee Pull-Ups
11 Calorie Row
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2-3 Rounds
-2:00 AirBike @ Recovery Pace
-1:00 Foam Roll Lats (split as desired)
-1:00 Foam Roll Low Back
Sunday, September 12
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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