Week of 1.16.23

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Monday

4 Rounds @ Warm-Up Pace
-80 Speed Steps
-8 Shrimp Squats
-8 Inverted Row; Bar-in-Rack
-20s Elevated Cat Pose

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2 Rounds
–LCA Clean & Jerk Warm-Up
-20s Pistol Hold / Side

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A. Every 2:00 x 7 Sets:
-Clean + Jerk + Front Squat + Jerk
*start moderate, end heavy

B. Back Squat: Build to Heavy Triple
Then (3 x AMRAP-2) 90% of that triple

C. E10M x 3 Sets:
For Time // 15-12-9
-Thruster 95/65lb
-Shuttle Run (25ft=1)

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15:00 Easy Cyclical
*rotate machines as you see fit

Tuesday

Joint Rotations Warm-Up

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A1. Bench Press (6 x 6-8) RPE 8 all
A2. DB Prone Row (6 x 6-8) RPE 8 all

B. 4 Sets:
-10 Bar-Facing Burpee; AFAP
-Rest 20s-
-5 TnG Deadlift 70%
*rest to 9/10 recovery b/w sets

C. Every 6:00 x 6 Sets:
AMRAP 4:00
-10/8 Calorie Row
-4…6…8… Burpee Box Jump 24/20″

D. Banded Shoulder Health Routine

E. Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-200 Banded Bicep Curls
-200 Banded Hamstring Curls
-40 Straight Arm DB Pec Flys; heavy

Wednesday

A. Snatch Warm-Up 2.0

B. Every 2:00 x 8 Sets:
-Power Snatch + Overhead Squat + Squat Snatch
*start moderate, end heavy
*drop or reset after OHS

C. Every 4:00 x 6 Sets:
AMRAP 2:00
-3 Wall Walk
-3 Ring Muscle-Up
-3 Front Squat; no rack 185/125lb

D. 8 Rounds for Quality
-8 Pistols
-8 GHD
-2 Rope Climb

E. Hip Flexor Mobility Checklist

Thursday

(recovery)

A. [20:00 Clock] 60% Effort
-21/18 Calorie AirBike (or BikeErg)
-21/18 Calorie Row (or SkiErg)

B. [20:00 Clock] 60% Effort
-20s Air Squat Hold with Rig Support
-5 Landmine Single Leg RDL / leg
-50ft KB Overhead Carry / arm
-8 Pallof Press / arm
-5 Cook Hip Lift / leg

C. [20:00 Clock]
-2 TGU / side; moderate
-12 Rear Plank Raises
-4 Inchworm Planks
-30s Monster Walk / side
-8 Back-to-Wall Tib Raise

Friday

10:00 Clock @ Warm-Up Pace
-20 Calorie AirBike
-20 Jumping Jacks

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Every 20s for 5:00:
-1 Depth Jump + 1 Broad Jump @ Max Effort
*start of 24/20″ box

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A. Front Rack Mobility Checklist

B. Every 3:00 x 5 Sets: 5-7 Front Squat
*all tough sets (~RPE 8-8..5)

C. BTN Snatch Grip Push Press (5 x 5) RPE 6

D. Open Workout 14.1 / 11.1
AMRAP 10:00
-30 Double Unders
-15 Power Snatch 75/55lbs

E. [21:00 External Clock]
AirBike @ Recovery Pace
-E90s (+0:00): 15s Sprint @ ME

F1. Seated DB Lateral Raises (4 x 10)
F2. DB Incline Pec Fly (4 x 10)

Saturday

3 Rounds @ Ramping Pace
-1:00 AirBike
-1:00 Row

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3 Rounds
-10m Ostrich Walk
-20s Saddle Pose
-10 PVC Dislocates
-20s HS Hold; Chest-to-Wall

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3 Rounds
-6 DB Snatch 50/35lb
-15s Calf Stretch / side; Using Rig
-6 Pause OHS 45/35lb

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[10:00 Clock]
Snatch: Build to Wko Weight
*power or squat based on your plan of attack
*additional mobility or cyclical b/w as desired

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Complete @ Wko Pace
-10/8 Row Cals
-10 DB Snatch 50/35lb
-10/8 Row Cals
(Rest 90s)
-15/12 AirBike Cals
-1 Snatch @ Wko Wt

“Alter Ego”

[At 0:00] Bruce Banner

-30-20-10 Row Calories (F: 25-15-10)
-30-20-10 DB Snatch 50/35lb

…

[At 10:00] The Hulk

-30-20-10 AirBike Calories (F: 25-15-10)
-3-2-1 Snatch 205/145lb*

*or 88%, whichever is less
(score is your combined time on both parts)

[Extra Credit]
AMRAP 20:00 @ 50-60% Effort
-10/8 Calorie Ski (sub row)
-1 Rope Climb

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5-10min Cyclical Flush
5-10min Choice Mobility

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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