For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Week Overview
This week is a slight deload in some of the strength work. However, we are replacing some of that volume with barbell cycling technique work to keep training volume up and skills fresh.
Monday, October 25
AM (optional)
30-40 Minutes @ Z1
*erg of choice
PM
A. EMOM 6
1) 40s Row @ Smooth Pace
2) 8 Air Squats + 20s Air Squat Hold
B. Banded Front Rack Stretch (2 x 0:30 / side)
C. Front Squat (3 x 6) 60% @20×0
*maintain full hand on bar if possible
D. Double Dumbbell Hang Clean & Jerk (4 x 20s for Max Reps) rest 2:00
*use 50/35lb per Hand
Coach’s Notes: Play around with swinging the dumbbell on the outside versus the inside of your legs before starting set one. One will likely feel more natural and sustainable for you than the other.
E. EMOM 6: 15s of Max Box Jump Overs 24/20″
+
–Glute Med Stretch (2:00 / side)
–Russian Baby Maker on the Wall (3:00)
*breathe @ 4080 cadence while holding these stretching
*follow-along audio here…
Tuesday, October 26
5:00 AirBike @ Ramping Pace
*Start @ Smooth Pace, End @ Strong Pace
+
RDL (4 x 8) @40×0 – RPE 6-7 for all
*use a double overhand grip
+
Add-On Program (Day 1, Week 4)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
3 Sets: (rest 2:00 b/w sets)
2 Rounds @ Zone 2
-2:00 Row
-2:00 AirBike
Coach’s Notes: This is a great way to keep things sub-maximal this week while accumulating some really quality work. Again, Zone 2 shouldn’t feel like death, it should feel very sustainable.
Let the goal be the goal; don’t chase metrics.
+
5:00 AirBike @ Recovery Pace, nasal
+
3 Rounds
-1:00 Foam Roll Quads (per side)
-2:00 T-Spine Opener
Wednesday, October 27
8:00 Clock @ Warm-Up Pace
-10 PVC Dislocates
-10 Alternating Lizards
-10 Kang Squat; empty bar
+
A. EMOM 8: 1 Power Snatch + 1 Squat Snatch @ 65%
B. EMOM 8: 1 Power Clean + Push Jerk @ 72%
C. Push-Pull Silos
Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
EMOM 8: 35-45% of Your Kipping CTB Rep Max
+
Supinated Grip Strict Pull-Up (3 x AMRAP) Rest 2:30
Silo 2: If you are doing the Pull-Up (or) MU Add-On Programs
EMOM 8: 35-45% of Your Kipping HSPU Rep Max
+
Double Dumbbell Strict Press (3 x 8) As Heavy As Possible, Rest 2:00
D. [10:00 Clock; Self-Directed] Foam Roll & Mobility
Thursday, October 28
(Recovery Day)
Upon Wake-Up
-7:00 Supine Breathing @ 4080 cadence
*do not perform in your bed
*follow-along audio here…
If you plan to train only in the PM, complete the Add-On Program first, then complete the aerobic accessory next.
AM
Aerobic Accessory
30-40:00 @ Conversational Pace
-1k Row @ Z1
-3:00 Foam Roll; body part(s) of choice
-10 PVC Overhead Squat @2222
-10 90-90 Hip Rotations
-0:45 FLR Hold
PM
5:00 Easy Cyclical; Erg of Choice
+
Add-On Program (Day 2, Week 4)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
Before Bed (Mobility)
A1. Supine Hamstring Stretch (3 x 30 / side)
A2. Calf Stair Stretch (3 x 30s / side)
B. Couch Stretch (2 x 1:00 / side)
C. Seated Biceps Stretch (3 x 1:00)
Friday, October 29
10:00 Clock @ Warm-Up Pace
-1:00 Single Unders
-8 Russian Kettlebell Swings 53/35lbs
-0:20 Dead Hang
-8 Goblet Squats
-0:20 Banded Front Rack Stretch per arm
B. Triple Pause Split Jerk; from the rack (6 x 2) @ 50% of Split Jerk
-2s Pause in Dip, Split and Finish
C. EMOM 12
1) 4-6 Bounced Hang Squat Clean @ 45% of Squat Clean
2) 30s Max Double Unders
3) 20-30s Handstand Hold; Heels to Wall
+
2 Rounds
-1:00 Banded Lat Stretch per side
-1:00 Calf Stair Stretch per side
Saturday, October 30
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
+
A1. Banded Good Morning (3 x 10) 3s lower on each
A2. Scap Pull-Ups (3 x 10)
A3. Single Unders (3 x 50)
B1. Beat Kips with Lat Activation (3 x 8)
B2. Double Unders (3 x 10-15)
C. Deadlift Triples: Build to Workout Weight
D. Rehearsal
2:00 Row @ Ramping Pace
…
1 Round of Workout @ Projected Pace
*make sure you note the time it takes to complete a single round to help you form your pacing strategy
(Rest 4-6:00)
“Michael Myers”
10 Rounds for Time (15min Cap)
-3 Deadlift*
-7 Toes-to-Bar
-21 Double Unders
*365/255lb (or) 80%, whichever is less
+
5:00 AirBike @ Recovery Pace
+
3 Rounds
-1:00 Foam Roll Low Back
-1:00 Foam Roll Calves
-1:00 Seal Stretch
Sunday, October 31
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Leave a Reply