Week of 1.31.22 | ZOAR Fitness

B1. Strict Pull-Up (3 x 6-8)
*weight or ban assist to make appropriately challenging
B2. Strict HSPU (3 x 6-8)
*elevate or deficit to make appropriately challenging
B3. DB Step-Up* (3 x 8) 50/35lb to 24/20″
*hold the DB as you please

AMRAP 8:00
-6 CTB
-8 HSPU*
-12 DB Step-Ups** 50/35lb to 24/20″
*hands must be inside a 40×24″ box
**hold the DB however you prefer
(rest 4:00)
AMRAP 8:00
-4 RMU
-12 DB Step-Ups** 50/35lb to 24/20″
-25ft HSW
**hold the DB however you prefer

Coach’s Notes: If you are an athlete who doesn’t have RMUs or HSWs yet, repeat the first AMRAP a second time rather than moving to the more complex version. Or… if you have these movements but they are less fatigue resistant, flip flop the two AMRAPs and complete the second one first so you are more fresh for that portion.

20:00 Row for Calories
-OTM(+0:00): 1 Power Clean 85%

Move Through…
-500m Row @ Recovery Pace
-1:00 Lizard Stretch / side
-500m Row @ Recovery Pace
-1:00 Couch Stretch / side

Tuesday, February 1

15:00 Clock @ Warm-Up Pace
-30s AirBike @ Cruise Pace
-8 BB Overhead Shoulder Rotations
-30s Squatting Ankle Mobility
-8 90-90 Hip Rotations

A. TnG Squat Snatch (5 x 3)
*bar x 2, 95/65 or 50% x 3

B. TnG Squat Clean (5 x 3)
*95/65 or 35% x 2, 135/95 or 50% x 3

*prior to start “C” – find the best technique for each weight
-Guide: Cycling Cleans
-Guide: Cycling Snatches

C. Barbell Cycling
[At 0:00] 30s Max Squat Snatch 95/65lb (or) 50%, whichever is less
[At 3:00] 30s Max Squat Cleans 135/95lb (or) 50%, whichever is less
[At 6:00] 30s Max Squat Snatch 135/95lb (or) 65%, whichever is less
[At 10:00] 30s Max Squat Clean 185/125lb (or) 65%, whichever is less
[At 14:00] 30s Max Squat Snatch 185/125lb (or) 85%, whichever is less
[At 18:00] 30s Max Squat Clean 225/155 (or) 85%, whichever is less
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D. [20:00-30:00]
E2M x 5 Sets: 2 Hand-Release Deadlift
*start at ending weight from “B” and build to RPE 9
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E. Row 2k @ Recovery Pace
F. Foam Roller Routine

Wednesday, February 2

(Deload Day 1/2)

1k Row @ Easy Pace; nasal

Unfatigued Skill Practice

[0:00-10:00] Inversion

Coach’s Notes: This could be simply getting more comfortable being upside down with drills like Wall Walk + Overhead Opener and Wall Walk + 90 Degree Dismount. Or it could be refining the leg-action of your kHSPU technique or practicing Handstand Walking. Lastly, for more advanced athletes, this could be practicing static Handstand Holds or creating an Handstand Obstacle Course.

[10:00-20:00] Muscle-Up Transition

Coach’s Notes: Regardless of whether you have muscle-ups or not, spend this time refining the turnover of your Muscle-Ups. This could be drills like Low Ring Transitions, RMU Turnover Drills, Butt-Banded RMUs or Jumping RMUs. Or it could be assistant exercises like the Russian Dip or Banded BMU from a Box.

[20:00-30:00] Weightlifting Positions

Coach’s Notes: This should be work completed with an empty barbell. Work on refining your pulls with slow motion reps and pausing at different places to reinforce position. Accumulate time in your overhead and catch positions. Mobilize between sets as needed.

[At 30:00] Deep Practice
E2M x 3 Each [12:00]
1) 8-10 Bar-Facing Burpees; Worm or 2-Step Shuffle
2) 8-10 Bar-Facing Burpees; Diagonal Dash
*film yourself, review and compare against the demo videos
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1k Row @ Easy Pace; nasal

Thursday, February 3

(Deload Day 2/2)

[0:00-10:00] Choice Cyclical
*nasal, easy [10:00-30:00] Unfatigued Skill Work

Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.

Don’t know where to start?
Check out the resources in the Movement Library (and/or) consult my help in The Whiteboard.

[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice

Banded Shoulder Health Routine

Friday & Saturday: February 4-5

Quarterfinals Simulation

Event 1

“Microwave Minute”
E2M x 8 Sets:
{1:00 Working Window}
-14/12 Calorie Row
-Double Unders in Remainder
*score is accumulative DUs
*stay tuned for the strategy video to release

E1: Warm-Up
[0:00-5:00] Row; easy, nasal
[5:00-10:00] Prep Double Unders
+
Rehearsal
E2M x 2 Sets @ Projected Wko Pace:
{1min Working Window}
-14/12 Calorie Row
-Double Unders in Remainder
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(Rest 4-6min)
Test