For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Deload Week
We will use this week as a lower volume & intensity week to transition us into a new cycle, starting next week. See video for details.
New Cycle Starts Next Week
Monday, October 3
B1. Kneeling Overhead Plank (4 x 15s)
B2. Alt Step-Ups (4 x 10) 30/25″
B3. Elevated Achilles Stretch (4 x 15s / side)
B4. Frog Stretch; Subtle Rocking (4 x 15s)
C1. Front Squat (7 x 2) 65%
*AFAP on the raise of each rep
C2. Hip Transfer Box Jump 30/24″ (7 x 2)
D. Snatch Grip Stiff Leg Deadlift (5 x 3) 100% of Snatch
+
10k AirBike (or) BikeErg @ Zone 2
+
Tuesday, October 4
5:00 Easy Cyclical
+
A. 4 Rounds for Quality
-8 Prone Y Raises 2.5lb plates / hand
-20s Overhead Y Stretch on Rings
-8 Box Jump, Step Down 24/20″
-8 90-90 Hip Rotations
B. Clean & Jerk: Quickly Build to a Single @ 88-90%
C. 2 Sets: (rest 4:00 b/w)
AMRAP 8:00 @ 60-70% Effort
-200m Run
-12 DB Power Clean*
-200m Run
-12 DB STO*
*50/35lb per Hand
+
D. 400m Walk with Breath Sync
E. Supine Hamstring Stretch (2 x 45s / side)
Wednesday, October 5
EMOM 12
1) 40s Single Unders
2) 40s American KB Swings 35/26lb
3) 40s Elevated Pigeon Pose (20s + 20s)
4) 20s High Plank Hold + 20s Dead Hang
+
A1. Pendlay Row (5 x 5) all at 70% of last week’s load
A2. Bench Press (5 x 5) all at 70% of last week’s load
B. [15:00 Clock]
Inversion / Handstand Practice
*see this playlist for ideas
C. Rope Climbs: Accumulate 12
*full rest b/w reps – work on optimizing your hand & footwork to make these as efficient as possible
D. GHD Sit-Ups (5 x 12) rest 1:00 – for speed
E. 5min Easy AirBike
F. 2:00 Kneeling Hip Flexor Stretch / side
Thursday, October 6
[The Recovery Hour] [At 0:00]EMOM 16
1) 15 Banded Face Pulls @ Controlled Tempo
2) 15 Banded Good Mornings @ Controlled Tempo
3) 15/13 Cal Row @ Cruise Pace
4) 25s Side Plank / side [At 18:00]
EMOM 16
1) 12 Tabletop Glute Bridges
2) 10 Bulgarian Ring Row
3) 15 Seated Banded Hamstring Curls
4) 30s FLR Shoulder Cirlces [At 36:00]
2 Rounds
-2:00 Row (or) Ski @ Zone 1
-1:00 Couch Stretch / leg
-2:00 Row (or) Ski @ Zone 1
-1:00 Roll Quads with BB Collar
Friday, October 7
15:00 Easy Cyclical
*rotate machines as you see fit
+
A. Muscle Snatch + 4 Overhead Squat (5 Sets)
*perform all at a light to moderate load (RPE ~6)
B. Every 2:30 x 6 Sets:
-5 TnG Power Snatch 55% of Snatch
-Max TTB, Until 40s Mark of Each Interval
*score is accumulative TTB
C. Every 2:30 x 6 Sets:
-8 TnG Deadlift @ 50%
-8 Burpee Box Jump Over 24/20″
+
5:00 Ski @ Recovery Pace
+
7:00 Supine Breathing @ 2040 Cadence
Saturday, October 8
The Name Game
A. 2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
-10 Alternating Step-Ups 24/20″
B1. Burpees to 8/7ft Touch (2 x 4) Rest 30s
B2. Front Squat Hold (2 x 30s) empty bar, rest 30s
B3. Banded Front Rack Stretch (2 x 30s / side) no rest
C. Hanging Gymnastics Prep Routine
D. Dumbbell Step-Up (2 x 10) 24/20″ 50/35lbs | Rest 45s
E. Rehearsal
3:00 AirBike @ 10:00 Test Wattage
…
3 Rounds @ Workout Pace
-8 Dumbbell Step-Ups 24/20” 50/35lbs
-5 Toes-to-Bar
-3 Burpees to 8/7ft Touch
…
Build to 85% in Clean & Jerk – all singles
“7-Eleven”
[24 min Time Cap]
7 Rounds for Time (Event 1)
-16 Dumbbell Step-Ups 24/20” 50/35lbs
-11 Toes-to-Bar
-7 Burpees to 8/7ft Touch
*you must touch the target with both hands
…
In remaining time (Event 2)
-Establish 1RM Clean & Jerk
*the event 1 score is your time (or) number of completed reps
*the event 2 score is your load lifted in pounds
G. 5:00 AirBike @ Recovery Pace
H. Foam Roll – 5:00 Clock – Muscle Groups of Choice
Sunday, October 9
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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