This page is for helping to interpret the programming for The Protocol.
This prevents us from putting the same links & resources in week after week.
Heart Rate Zones
What’s Z1 (or) Zone 1 Mean?”
Zone 0 (Z0) = 50-60% Max Heart Rate
Zone 1 (Z1) = 60-70% Max Heart Rate
Zone 2 (Z2) = 70-80% Max Heart Rate
Zone 3 (Z3) = 80-90% Max Heart Rate
Zone 4 (Z4) = 90-100% Max Heart Rate
If you’re curious for more, read this article.
Program Flow
What’s A1. and A2. Mean?”
Let’s say a piece is…
A1. Tabletop Glute Bridge (3 x 8) Rest 30s
A2. Air Squat Hold with Rig Support (3 x 20s) Rest 45s
You would perform 8 Tabletop Glute Bridges, Rest 30s, 20s Air Squat Hold, Rest 45s, then Repeat 3 total times.
You would them move on to B. (or) B1. B2. B3. etc.
ZOAR Oly Warm-Ups
These are the standardized Weightlifting Warm-Ups.
Both the clean & jerk and snatch warm-ups have two parts…
Part 1: Aerobic Prep
Part 2: Positional Prep
Part 3: Tissue Prep
Part 4: Movement Prep
Video | ZOAR Oly Warm-Ups: Snatch
Video | ZOAR Oly Warm-Ups: Clean & Jerk
Tempo
What’s @32×1 Mean?”
Front Squat @32×1: 3s Lower, 2s Pause, eXplode Up, 1s Reset at top
Pull-Up @30×0: 3s Lower, No Pause, eXplode Up, No Pause at Top
Paces
What’s Row @ 5k TT Pace +12-15s Mean?”
Abbreviations
| Abbreviation | What does it mean? |
|---|---|
| AMRAP | As Many Rounds / Reps As Possible |
| EMOM | Every Minute on the Minute |
| For Time | Complete work as quickly as you can |
| Not for Time | Move with purpose & quality movement |
| E2M x 6 Sets | Every 2 Minutes for 6 total sets |
| OTM (+0:00) | On Minute, Including the Start |
| E2M (-0:00) | Every 2 Minutes, Not Including the Start |
| AFAP | As Fast As Possible |
| AHAP | As Heavy As Possible |
| RPE | Rating of Perceived Exertion (Effort on a scale of 1-10) |
| ME | Max Effort |
| b/w | Between |
| UB | Unbroken (aka as one set) |
| FF | From Failure (1-2 FF means stop 1-2 reps from when you believe you would fail) |
| TnG | Touch-N-Go (without dropping the bar) |
| Still confused? | Email me. |
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