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.
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
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
What’s Row @ 5k TT Pace +12-15s Mean?”
|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)|
|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.|