Week of 10.31.22

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Monday

5 Rounds @ Ramping Pace
-10 Calorie Row
-10 Calorie Ski

+

A. EMOM 9
1) 1.1.1 Broad Jump @ ME
2) 5 Kang Squat + 5 BTN Strict Press; empty bar
3) 5 Front Squat + 3 Tall Split Jerk; empty bar

B. Clean & Jerk (4 Sets) 88-90% of C&J

C. Power Clean + Hang Squat Clean + Jerk (9 Sets) 72% of C&J

D. Front Squat
(3 x 2) 87%
(3 x 8) 70%

E. 4 Sets: (rest 2:00 b/w)
3 Rounds
-250m Cyclical*
-2 Rope Climbs
*sets 1 & 3: row
*sets 2 & 4: run

Coach’s Notes: Keep this piece at ~70% Effort and focus on efficiency & ease of movement in the rope climbs.

F1. Banded Supinated Strict Pull-Up (3 x 10-15)
F2. Banded 90-90 Raises (4 x 12)

Tuesday

3 Rounds for Quality
-15c Row
-14 Alt Reverse Lunges
-50 Single Unders
-4 Burpee Box Step-Ups 24/20″
-20s Banded Front Rack Stretch / side

+

Parallette HSPU: Build to 3RM Deficit

+

E3M x 12 Sets: (36:00)
-4 Shuttle Runs (2×25=1)
-8 TTB
-8 sHSPU
*cap at 1:30 mark of each interval

+

3k Ski @ Zone 2

+

Squat Mobility Checklist

Wednesday

3 Rounds @ Warm-Up Pace
-1:00 AirBike
-20s Overhead Opener; Hands-on-Wall
-10 Tabletop Glute Bridges
-8 Alternating Lizards
-20s Saddle Pose
+
E90s x 5 Sets: 3 TnG Muscle Snatch + 3 OHS 30% of Snatch
….
Squat Snatch Single: Build to RPE 9
+
A. Snatch Battery
E4M x 6-8 Sets: 5 Power Snatch 70%
*ride the AirBike @ easy pace in remainder

B. Low Hang Snatch High Pull (5 x 4) 95%

C. Every 90s x 10 Sets: 14s AirBike @ ME

D. 400m Walk with Breath Sync

E. 2:00 Couch Stretch / side

F. 2:00 Foam Roll Quads / side

G. 5:00 Supine Breathing @ 3060 Cadence

Thursday

(recovery)

O2 Reload Protocol
[30:00 Clock]
-3:00 Choice Erg @ Zone 0
-2:00 Choice Mobility or Foam Roll

+

A1. Alternating Scorpions (3 x 8 alternating)
A2. Seal Push-Ups (3 x 8)
A3. Up-Dog to Down-Dog (3 x 8 per position)
A4. Supine Torso Rotation (3 x 10s / side)
A5. Lateral Body Stretch Rig (3 x 10s side)
B1. Frog Stretch (3 x 1:30)
B2. Cossack Squats (3 x 10 alternating) stay as low as possible
C1. Prone PVC Dislocates (3 x 10) sub a band
C2. Tabletop Glute Bridge Hold (3 x 20s)
C3. Kettlebell Arm Bar (3 x 5 / arm) light
C4. Banded Face Pulls (3 x 25)
D1. Seiza Sit Raise (3 x 15s)
D2. Couch Stretch (3 x 0:45 / side)
D3. Band Assisted Natural Leg Extension (3 x 6) @6111

Friday

1k Row @ Ramping Pace
+

A. Hanging Gym Prep Routine
*20s Elevate Cat Pose after each set

B. EMOM 5: 3 BB Bent Over Row + 3 Hang Power Clean + 3 Front Squat + 3 Strict Press empty bar

C. EMOM 24
1) 5 Deadlift @ 65-70%
2) 5 DB Hang Power Clean & Jerk* @ 70/50lb per Hand
*adjust wt as needed to keep unbroken
3) 5 Devil’s Press 50/35lb per hand

D. 100 TTB for Time
*every break: 5 Burpee to Pull-Up Bar

E. 400m Walk with Breath Sync

F. Hip Flexor Mobility Checklist
*20 Seated Banded Hamstring Curls after each element

Saturday

The Name Game

EMOM 9 @ Ramping Pace
1) 45s AirBike
2) 45s Ski
3) 45s Row

+

A. 4 Rounds @ Warm-Up Pace
-50 Single Unders
-20s Elevated Cat Pose
-20s HS Hold; on Parallettes – heels-to-wall
-5 Push-Up to Down-Dog
-20s Sandbag Bear-Hug Static Hold

B. Back Squat (6 x 1) 85% @60×0

C. Every 2:30 x 4 Sets:
-30s Max Sandbag* Box Step-Over 100/70lb 24/20″
*may be held on the shoulder

D. E2M x 5 Sets: 5 TnG Sumo Deadlift @ 50-60% of Conventional

F. pHSPU: Build to Wko Deficit
*after each set perform 5-10 Heavy DU

G. Complete @ Wko Pace
-60s Row @ 2k TT Pace
-2.2 pHSPU
-50ft SB Carry
-25 Heavy DU

“Walk It Out”

For Time (10min Cap)
-5-10-15 Parallette HSPU 12”/8”
-50-100-150ft Sandbag Carry 150/100lb
-50-50-50 Heavy Double Unders

record your score here

+
5-10min Cyclical Flush
5-10min Choice Mobility

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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