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Monday, April 18
*note: if you wish (or) if you’re schedule permits, complete the powerlifting and run work as two separate sessions
Move Through…
-4:00 AirBike @ Easy Pace
–ZOAR Run Warm-Up
-EMOM 4: 2 Box Jumps*
*as high as possible
+
A. Back Squat (6 x 4-6) 80%
B. Hand-Release Deadlift (6 x 3-4) 82%
C. Bench Press (5 x 4-6) 80%
+
6-7 Rounds
-3:00 Run @ 12:00 Test Pace
-2:00 Recovery Walk
+
EMOM 16
1) 25s Max Wall Walks
2) 25s Bottom Half Only RDL 50/35lb per Hand
3) 25s Ring Row
4) 25s Sorenson Hold*
*add a plate as you are able
+
–Supine Hamstring Stretch (3 x 0:45 / side)
–Calf Stair Stretch (3 x 0:45 / side)
Tuesday, April 19
4 Rounds @ Warm-Up Pace
-250m Row
-15s Supinated Dead Hang
-15s Tabletop Glute Bridge Hold
-15 DB Curl + Press*
*very light & controlled tempo
+
A. Legless Rope Climb* (3-7 Singles)
*legless also on the eccentric (lower) if possible
*scale to 2:1 Rope Pull-to-Stand for LLRC
*equipment sub: 3:1 supinated strict pull-ups for LLRC
B. For Time
-30-25-20 GHD
-4-3-2 Rope Climbs 15ft
(Rest 1:00 b/w rounds)
(or… equipment sub)
B. For Time
-40-30-20 AbMat Sit-Up
-12-9-6 Strict Pull-Up
(Rest 1:00 b/w rounds)
C. For Time
-30-20-10 Wreck Bag Lunges* 80/60lb
-12-9-6 Box Get Over** 40″
*sub a 95-65lb back rack lunge
**use your hands as desired
+
Move Through…
–Seated Biceps Stretch (3 x 1:00)
–Fingers-Facing Wrist Stretch (3 x 0:30)
–Supine Breathing (3:00 @ 2040 cadence)
Wednesday, April 20
12:00 AirBike @ Warm-Up Pace
-At 3,6,9,12:00: 20s Elevated Cat Pose + 20s Planche Plank
+
Inversion Silos
Silo 1: Unable to Handstand Walk 10ft Consistently
A. Kneeling Overhead Plank (3 x 15s) rest as needed
B. sHSPU (3 x AMRAP-1-2) rest to good recovery
C. Weight Shifts; Heels-to-Wall (2 x 8ea)
D. Lateral Wall Walk; Heels-to-Wall (2 x 5ft / way)
E. [10-12:00 Clock]
Handstand Walk Attempts; unfatigued practice
Silo 2: Able to Handstand Walk 10-25ft Consistently
A. Kneeling Overhead Plank (3 x 15s) rest as needed
B. sHSPU (3 x AMRAP-1-2) rest to good recovery
C. Weight Shifts; Heels-to-Wall (2 x 8ea)
D. EMOM 8: 25ft Handstand Walk
*cap at 30s mark of each minute
Silo 3: Able to Handstand Walk >25ft Consistently
A. Wall Walk + 8s Overhead Opener (1 x 3)
B. sHSPU (3 x AMRAP-1-2) rest to good recovery
C. [5:00 Clock] Static Handstand Hold Practice
D. AMRAP 8:00 @ 70% Effort
-12 Wall Balls 30/20lb to 10/9ft
-25ft Handstand Walk
-Rest 30s-
+
A. EMOM 10: PC + FS @ 90% of weaker lift
B. Front Squat (4 x 6) 72% @41×1
C. “Amanda”
For Time // 9-7-5
-Ring Muscle-Up*
-Squat Snatch** 135/95lb
*scale 1:1 for a burpee pull-up
**or 70%, whichever is less
D1. Banded Lat Stretch (3 x 0:30 / side)
D2. Couch Stretch (3 x 1:00 / side)
Thursday, April 21
(recovery)
Joint Rotations Warm-Up
+
Pistol Prep Routine
+
Accumulate 40-60 minutes at a Zone 2 Heart Rate
*allow 8-10 minutes for your heart rate to enter Z2
+
10-15min Mobility; Self-Directed
Friday, April 22
A. ZOAR Snatch Warm-Up
*tabata run or ski for part 1 – nasal
B. Snatch Strength
EMOM 6: Snatch High Pull + Snatch
*start at 50% and build to 80%
…
3 Snatch Singles @ 90-94%
…
EMOM 6: 3-4 TnG Power Snatch @ 60-65%
C. DB Overhead Squat (4 x 8 / arm)
*pick a weight where you can maintain your best positions
*sub a kettlebell if you find this implement helps you maintain better positions
D. E4M x 4 Sets:
-30 DB Snatch 50/35lb
-Max Burpee BMU, Until 1:30 Mark
E. 12-15 Rounds
-0:20 Row
-0:40 Rest
*the goal pace for this piece is faster than your 1k TT pace
…
-5:00 Row @ Recovery Pace
–Foam Roller Routine
Saturday, April 23
A. Hip Flow Sequence (x4 / element)
B1. Bottom Half Only Front Squat (4 x 10) empty bar
B2. Elevated Achilles Stretch (4 x 20s / side)
C. Back Squat (6 x 2-3) 85-87%
AMRAP 8:00
-16 DB Farmers Lunge 50/35lb per Hand
-16 DB Snatch 50/35lb
-16 kHSPU
(Rest 5:00)
AMRAP 10:00
-4 Burpee Box Jump Over 30/24″
-8 Toes-to-Bar
-12 Calorie Row
(Rest 5:00)
AMRAP 12:00
-400m Run
-15 Overhead Squat 95/65lb
+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Sunday, April 24
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
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