Week of 10.26.20

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

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Mild Deload Week

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Monday, Oct. 26

AM (optional)
20-30 Minutes @Zone 1
*erg of choice

PM
A. EMOM 6
Odd: 40s Row @ smooth pace
Even: 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. Dumbbell Clusters (3 x 6)
*pick a weight you can do unbroken for all reps that isn’t max effort
*cluster = squat clean thruster

Coach’s Notes: My recommendation would be to take a hybrid stance between your traditional pulling and squatting stances. Then you can touch the dumbbells between your feet and you never have to your move feet to reset as you enter into the squat.

E. EMOM 5: 15s of Max Box Jumps

F. Mobility
Move Through…
–Glute Med Stretch (2:00 / side)
–Russian Baby Maker on the Wall (3:00)
*breath sync while holding this

Tuesday, Oct. 27

A. 5:00 AirBike @ Ramping Pace
-Start very easy and end at moderate effort

B. 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

C. Blended Cyclical
3 Sets x 6:00 @ Zone 2 Heart Rate
(timer does not start until you are in Zone 2)
-1:30 Row
-1:30 AirBike
*keep switching until you accumulated 6:00 in Zone 2
*rest 2:00 b/w sets

Coach’s Notes: Remember, this is a deload week. Zone 2 shouldn’t feel like death, it should feel very sustainable. The goal is not to crush this workout, it’s to recover this week to be able to crush the following week.

D. Flush
-5:00 AirBike @ recovery pace, nasal

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

Wednesday, Oct. 28

A. 8:00 @ Warm-Up Pace
-10 PVC Dislocates
-10 Alternating Lizards
-10 Kang Squat; empty bar

B. EMOM 8: 1 Power Snatch + 1 Squat Snatch @ 60%

C. EMOM 8: 1 Power Clean + Push Jerk @ 70%

D. 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

E. Foam Roll & Mobility (10:00 Clock for Freestyle)

Thursday, Oct. 29

(Recovery Day)

Upon Wake-Up – Supine Breathing (not in your bed)
-7:00 @3060 cadence
*eyes closed, hands folded on navel
*focus on rise and fall of your belly

If you plan to train only in the PM, complete the Add-On Program first, then complete the aerobic accessory next.

AM
A. Aerobic Accessory
30-40:00 @ Conversational Pace
-1k Row @Z1
-3:00 Foam Roll; body part(s) of choice
-5.5.5 PVC Overhead Squat @2222
-10 90-90 Hip Rotations
-0:45 FLR (front lever ring) Hold

PM
A. 5:00 Easy Cyclical on Erg of Choice (Zone 0)

B. 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, Oct. 30

A. 10:00 @ 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
*for demo, see video

C. EMOM 12 (4 Rounds)
1) 4-6 Bounced Hang Squat Clean @45% of Squat Clean (see demo below)
2) 30s Max Double Unders
3) 20-30 Handstand Hold; Heels to Wall

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

Saturday, Oct. 31

End of Deload

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

A. Thermo
3 Rounds
-1:30 AirBike @Z0–>Z1
-1:00 Single Unders
-10 Air Squats; pause 2s in bottom of each rep

B. Mobility
3 Rounds
-20s Goblet Squat Hold 25lb Plate
*elbows on inside of thighs, pressing out & stretching the groin
-20s Elevated Cat Pose
-20s Banded Front Rack Stretch

C. Movement Prep
Move Through…
–Barbell Elbow Rotations (2 x 8 alternating sides)
*use light weights if needed
–PVC External Rotation Stretch (2 x 15s / side)
-Front Squat with Straps (2 x 5) @33×1 @75/55lbs
*use hook grip if no straps
+
3 Rounds
-15s of Penguin Hops
-15s of Double Down Drill
+
Double Unders (3 x 10-20) short rest

D. Rehearsal
3 Rounds, rest 30s b/w
-12/9 Cal AirBike @ aerobic power (not a sprint)
-6 Thrusters 75/55lbs
-20 Double Unders
(Rest 5-7:00)

E. Test
“Seventeen Again”
10 Rounds for Time [15:00 Time Cap]
-12 Thrusters 75/55lbs
-45 Double Unders

F. Flush
5-7:00 AirBike @ recovery pace

G. Mobility
Move Through…
–Elevated Achilles Stretch (2 x 0:45 / side)
–Banded Overhead Triceps Stretch (2 x 0:45 / side)
+
Foam Roll Quads + Other Body Parts; as Needed

Sunday, Nov. 1

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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