Week of 9.7.20

Monday, Sept. 7

AM (optional)

Aerobic Accumulation
30-45 Minutes @Z2 Heart Rate Zone
*Choice of Erg (Do not use the rower)

PM

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

B. Snatch Battery
-Every 45s x 15 Reps: 1 Squat Snatch @82%
*if necessary, reduce weight to allow for fewer misses
*the goal is no misses and consistent technique

C. Row: Energy Systems Test (Part 1: Power)
Every 3 Minutes x 3 Attempts
-Build to a Max Pace Row

[wpdiscuz-feedback id=”3nb19yvhok” question=”Record Best Pace (e.g. 1:24)” opened=”0″][/wpdiscuz-feedback]

Record Your Test Results Here.

Coach’s Notes: You do not have to hold this pace. The point of the test is to get a metric on your best rowing pace / power. Take your time getting up to speed over the course of 5-7 pulls, then hammer it and work to get the screen to flash the lowest (fastest) pace possible, even if only for a single stroke. You best result (lowest pace) from the three tests is your score.

D. Row: Energy Systems Test (Part 2: Endurance)
For Time: 5k Row Time Trial

[wpdiscuz-feedback id=”27lp1zmp5r” question=”Record Time for 5k (e.g. 19:44)” opened=”0″][/wpdiscuz-feedback]

Record Your Test Results Here.

Coach’s Notes: If you have done a 5k Time Trial before, this test is much easier to confidently pace. However, even if you have done a 2k, you can predict a pace you could hold that’s somewhere between 6-12 seconds slower than your 2k split. So for example, my best 2k Row is 6:53 (1:43/500m), and my best 5k Row is 18:29 (1:51/500m). This is a pretty average drop off in pace (8s per 500m). If you consider yourself to be a powerful athlete, then your drop off will likely be 10s or more. If you consider yourself to be a enduring athlete, then you might only drop off 5 or 6s per 500m. Regardless, do you best to predict a pace and then be ready to mentally and physically fight to hold that pace when things get tough.

E. Flush
Row 1k @ recovery pace

F. Mobility
Foam Roll: Focus on Quads, Hamstrings, Back, Lats (5:00)

G. Breath Work
Supine Breathing @4060 Cadence
-4s Inhale, 6s Exhale

Tuesday, Sept. 8

A. 5:00 AirBike @Zone 0 Heart Rate

B. 3 Rounds @warm-up pace
-1 Wall Walk
-15s Short Hops
-15s Planche Plank Hold
-15s Up Dog to Down Dog

C. Double Unders (Skill Progression Week 2)

Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
*spend at least 5:00 on unfatigued Double Under attempts

Silo 2: 10-50 Double Unders unbroken consistently
Every 90s x 3 Sets: 1 Set of Max Unbroken Double Unders in Corridor
+
E2M x 3 Sets: Max Unbroken Double Unders

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 12
-Odd: 30-45 Double Unders; As Fast as Possible
-Even: 40s AirBike @90-100% of 10:00 Test Avg Wattage

D. Strict Pulling Strict Chest-to-Bar Pull-Ups (4 x 5-6) rest as needed
*band assisted, bodyweight or weighted to make appropriately challenging
*pick a slightly harder variation than last week

E. Toes-to-Bar
Every 90s x 4 Sets: Max Reps in a 20 second Window

Silo 1: Less than 5 unbroken Toes-to-Bar, perform Knees-to-Chest

Silo 2: Between 5-12 unbroken Toes-to-Bar, perform Toes-to-Bar

Silo 3: More than 12 unbroken Toes-to-Bar, perform Strict Toes-to-Bar

F. Interval
Every 3 Minutes x 4 Sets
[In a 2:00 Window]
-16 Dumbbell Hang Clean & Jerk 50/35lbs (8+8)
-Max Burpee to 6″ Target
*Target is measure from standing with one arm overhead to max reach
*8+8 dictates to split reps between your arms

G. Shoulder Mobility Checklist
Move Through…
–Elevated Cat Pose (1:00)
–Seated Biceps Stretch (1:00)
–Chest Stretch (1:00)
–Bully Stretch (0:30 / side)

Wednesday, Sept. 9

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

B. 3 Rounds
-10 Band Dislocate + Pull Apart
-15s Air Squat Hold with Rig Support
-15s Elevated Cat Pose
*actively pull shoulders open

C. Overhead Squat (8,6,4,3,2,1) @30×0
*rest 2:00 between each set
*take an additional 3-4 sets as warm-up, starting with an empty barbell

D. Blended Cyclical
*for info on Heart Rate Zones, go here.
Move Through…
1:00 Row @Zone 0 Heart Rate
1:00 AirBike @Zone 0 Heart Rate
1:00 Row @Zone 1 Heart Rate
1:00 AirBike @Zone 1 Heart Rate
…
4 Sets
-775/700m @ 5k TT Pace -2-3s
-AirBike @ recovery pace until heart rate enters Zone 1
…
AirBike 5:00 @recovery pace

F. Couch Stretch (2:00 / side)

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

Thursday, Sept. 10

AM (optional)

Aerobic Accumulation
30-45 Minutes @Zone 1 Heart Rate Zone

PM

A. Aerobic Accessory
25:00 @conversational pace
-400m Walk / Hike (200m out + 200m back)
*wear vest or weighted pack (30lbs Max)
-10m Slow Motion Bear Crawl (>30 seconds to cover distance)
-0:30 Rear Plank Hold; big chest, straight body
-400m (200m Jog + 200m Walk) no weight
-10m Slow Motion Backwards Bear Crawl (>30 seconds to cover distance)
-0:30 PVC Dislocates in Squat Hold
*sub a band for PVC if you don’t have one

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

Friday, Sept. 11

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

B. Clean & Jerk: Build to 1 Rep Max (TEST)
*make several jumps to get there
*not more than 2 misses allowed
*example…50%, 60%, 70%, 85%, 90%, attempt 1, attempt 2, attempt 3

Coach’s Notes: Your first attempt should be slightly conservative and likely something that you have made successful in the recent past. Your second attempt should be something that you would be happy with ending on. The third attempt will be based on how the second attempt felt. If attempt 2 was a miss, possibly reattempt that weight. If it was a very challenging make, consider not making a third attempt, and “living to fight another day.” And if it felt heavy, but a little more was “in the tank,” then go for a small 5-10lb PR on your final lift.

[wpdiscuz-feedback id=”27lp1zmp5r” question=”Record Best Lift in Pounds (e.g. 305)” opened=”0″][/wpdiscuz-feedback]

Please Record Your Results

C. Pause Back Squat + Back Squat (5 Sets) @84-86% 1RM, Rest 2:00

D. MetCon (9/11 Tribute)
For Time (wear a vest if you have one)
Buy-In: 2001m Run
5 Rounds
-9 Strict Handstand Push-Ups
(scale to no vest strict, then to no vest + kipping)
-11 Deadlift 225/155lbs (If above 70% 1RM, scale to 60% of 1RM)

E. 2-Way Neck Stretch (2 x 0:30 / side)

F. Supine Hamstring Stretch (2 x 1:00 / side)

Saturday, Sept. 12

The Name Game

A. Thermo
Move Through…
-2:00 AirBike @ easy pace
-1:00 Row @ workout pace + 10-12s
-2:00 AirBike @ easy pace
-1:00 Row @ workout pace + 6-8s
-2:00 AirBike @ easy pace

B. Mobility
3 Rounds, for Quality
-0:30 Chest Stretch
-10 Boot Strappers
-0:30 Elevated Cat Pose
-10 Tabletop Glute Bridges

C. Movement Prep
Move Through…
–Scap Pull-Ups (2 x 6)
-Alternating Dumbbell Snatch, 35/20lbs (2 x 6)
–Beat Kips with Lat Activation (2 x 6)
-Alternating Dumbbell Snatch, 50/35lbs (2 x 6)
*practicing technique & timing
–Ring Row with 3s Pause at Top (2 x 3)

D. Rehearsal
2 Rounds @ wko pace
-10/8 Calorie Row
-8 Alternating Dumbbell Snatch 50/35lbs
-6 Chest-to-Bar Pull-Ups
–Rest 30s–
(Rest 5-7:00 & Go!)

E. Test

“Ladder Golf”

Every 3 Minutes x 3 Sets
-20/16 Calorie Row
-16 Alternating Dumbbell Snatch 50/35lbs
-12 Chest-to-Bar Pull-Ups
…
Every 3 Minutes x 3 Sets
-20/16 Calorie Row
-16 Alternating Dumbbell Snatch 50/35lbs
-12 Bar Muscle-Up

*you MAY NOT work ahead
*if you make fail to make the window, your score is total completed REPS
*if you make it to set number 6, your time is the score of only the sixth round)

[wpdiscuz-feedback id=”yh7xqwzubw” question=”Record Score in Total Reps or Final Round Time” opened=”0″][/wpdiscuz-feedback]

Please Record Your Results

F. Flush
AirBike 5:00 @ recovery pace

G. Mobility
Accumulate…
-2:00 Seated Biceps Stretch
-2:00 Foam Roll Back
-2:00 Supine Hamstring Stretch / leg
-2:00 Foam Foll Lats

Sunday, Sept. 13

Rest Day

ZOAR Fitness Rest Day Protocol

The Whiteboard

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