Week of 10.12.20

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday, Oct. 12

AM (optional)

A. Aerobic Accumulation
-30-45 Minutes @Z2
*erg of choice

PM

A. EMOM 6
Odd: 40s Air Runner @ smooth pace
Even: 40s SkiErg @ smooth pace
(Sub: land running and rowing)

B. Squat Sequence 2.0

C. MaGill’s Big 3 (3 x 3 per exercise)
*each will have a short hold

D. Move Through…
-1:00 T-Spine Opener
-10 Elbow Rotations on Barbell in Rack
-0:30 Banded Front Rack Stretch
-10 Elbow Rotations on Barbell in Rack

E. Front Squat with Wrist Straps (3 x 3) 33×0 @50%

F. Front Squat (4×2) @87-89% @30×1

G. Interval
4 Rounds for Time, Rest 1:30 b/w
-20 Weighted Step-Up, Single 50/35lb Dumbbell
*hold it however you want
-20 Dumbbell Snatch; Alternating 50/35lb

H. Ski 7:00 @ Z2
(Sub the Rower)

I. Mobility
Move Through…
–Glute Med Stretch (2:00 / side)
–Russian Baby Maker on the Wall (3:00)
*breathe @3060 cadence during each stretch

Tuesday, Oct. 13

A. 1k Row @ ramping pace
-Start @5k TT Pace +15-18s
-Increase pace every 200m

B. Add-On Program (Day 1, Week 2)

• Strict Pull-Ups (or) Strict Chest-to-Bar
• Bar & Ring Muscle-Ups
• Strict or Kipping Handstand Push-Ups
• Handstand Walk

C. Blended Cyclical
Every 6 Minutes x 5 Sets
[In a 4:00 Window]
-20/16 Calorie Row
-Max AirBike Calories In Remaining Time
*you must increase your AirBike every round (or) terminate the workout

D. Flush
-5:00 AirBike @ recovery pace
*nasal breathing when you are able to without feeling like it is forced

F. Mobility
3 Rounds
-1:00 Foam Roll Quads (per side)
-2:00 T-Spine Opener

Wednesday, Oct. 14

A. 3 Rounds @ warm-up pace
-12 Band Dislocate + Pull Apart
-12 Air Squat @22×0
-12 RDL with Empty Barbell

B. EMOM 5: 3 Muscle Snatch @50-55% 1RM
*drop & reset

C. Power Snatch + Snatch (5 Sets)
*all between 82-87% of Power Snatch 1RM
*drop & reset

D. Deficit Snatch Grip RDL (3 x 6) @95-110% of 1RM Snatch

E. Push-Pull Silos

Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
EMOM 8: 30-40% of Your Kipping CTB Rep Max
+
Supinated Grip Strict Pull-Up (3 x AMRAP) Rest 2:30
*supinated means palms facing you

Silo 2: If you are doing the CTB (or) MU Add-On Programs
EMOM 8: 30-40% of Your Kipping HSPU Rep Max
+
Strict Press (4×4) As Heavy As Possible

F. Mobility
Kneeling Hip Flexor Stretch w/ Banded Distraction (3 x 1:30 / side)
+
Shoulder Mobility Checklist

Shoulder Mobility Checklist
Move Through…
–Elevated Cat Pose (1:00)
–Seated Biceps Stretch (1:00)
–Chest Stretch (1:00)
–Bully Stretch (0:30 / side) go gentle on this one

Thursday, Oct. 15

(Recovery Day)

These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after “B” of the PM session.

AM

30:00 Clock
-250m Row @Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Ring Row Hold @ Chest
-1k AirBike @Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Rear Plank Hold

PM

A. Thermo
5:00 Erg of Choice @Z0, nasal

B. Add-On Program (Day 2, Week 2)

• Strict Pull-Ups (or) Strict Chest-to-Bar
• Bar & Ring Muscle-Ups
• Strict or Kipping Handstand Push-Ups
• Handstand Walk

C. Desk Athlete Mobility Checklist

Complete this whenever in your day.

Move Through…
-Quads: 1:30 Couch Stretch per side
-Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
-Shoulders: 2:00 Seated Bicep Opener
-T-Spine: 2:00 Elevated Cat Pose
-Neck: 0:45 2-Way Neck Stretch per side

Friday, Oct. 16

A. ZOAR Clean & Jerk Warm-Up

B. Every 90s, Until Failure
-1 Squat Clean & Jerk
*start at 135 / 95lbs & build by 10lbs each window, until failure

C. Interval
7 Rounds for Time, Rest 1:00 b/w
-9 Overhead Squats 95/65lbs
-12 Alternating DB Hang Clean & Jerk 50/35lbs

Coach’s Notes: This piece should all be about cycle speed. Move as fast as possible through every rep and transition quickly. Do not be tempted to Rx+ this workout. Simply move faster.

D. MetCon
300 Double Unders for Time
-On the Minute (+0:00): 2 Devil’s Press 50/35lbs
(Time Cap 10 Minutes)

E. Flush
-5:00 Easy, Erg of Choice

F. Mobility
2 Rounds
-1:00 Banded Lat Stretch per side
-1:00 Calf Stair Stretch per side

Saturday, Oct. 17

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

Pick up some new tips: The Ultimate Toes-to-Bar Guide

A. Thermo
4:00 Row @ Z1

B. Mobility
3 Rounds
-8 Good Morning, empty bar @40×0
-0:30 Banded Front Rack Stretch per side

C. Movement Prep
Move Through…
–Scap Pull-Ups (2 x 6)
–Beat Kips (2 x 6)
–Kipping Knees-to-Chest (2 x 6)
–Kipping Toes-to-Bar (2 x 6)
+
EMOM 5: 3 TnG Power Clean & Push Jerk
-95, 115, 135, 135, 135

D. Rehearsal
2 Rounds
-5 Toes-to-Bar
-5 Clean & Jerk 135/95lbs

E. Test

“Barbell Boomerang”

AMRAP 10:00
-5 Toes-to-Bar
-5 Clean & Jerk 135/95lbs
-10 Toes-to-Bar
-10 Clean & Jerk 135/95lbs
-15 Toes-to-Bar
-15 Clean & Jerk 135/95lbs

F. Flush
-5-7:00 AirBike, until HR comes back into Z0

G. Mobility
2 Rounds
-1:00 Fingers-Facing Wrist Stretch
-1:00 Supine Hamstring Stretch
-1:00 Seal Stretch

Sunday, Oct. 18

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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