Week of 10.4.21

Sports Foundations Phase 2

Pick an add-on program based upon either A) a personal focal point for growth, or B) your biggest relative weakness.

As I mentioned, the Pull-Up & HSPU programs can be adapted to doing Chest-to-Bar or Strict and/or Deficit variants.

If you have any questions, shoot me an email at ben@zoarfitness.com.

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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, October 4

AM (optional)

Aerobic Accumulation
-30-45 Minutes @ Zone 2
*allow 5-10 minutes for your heart rate to climb to Zone 2

PM

Move Through…
-5:00 AirBike @ Easy Pace, Nasal Breathing
–Squat Sequence 2.0

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A. Back Squat: Build to Pause Single @ RPE 8.5-9

B1. Penguin Hops (3 x 15)
B2. Double Down Drill (3 x 15s)
B3. No Jump Burpee (3 x 8)

C. EMOM 6
1) 6 Bar-Facing Burpee
2) 15-25 Double Unders

D. E8M x 3 Sets:
-75 Double Unders (Cap @ 3min Mark into Interval)
-30 Bar-Facing Burpees (Cap @ 6min Mark into Interval)

E. Russian Kettlebell Swing (6 x 10) Rest as Needed
*use a moderately heavy load
*if it’s too light, add a band
-Sub: Double Dumbbell RDL @10×0

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3 Rounds
-30s Elevated Achilles Stretch (per side)
-30 Supine Hamstring Stretch (per side)

Tuesday, October 5

4:00 Row; nasal – easy

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A. E90s x 8 Sets: Pause Front Squat + Split Jerk
*start @ 70% of weaker lift, and build to a heavy complex

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

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

C. 5k Row Time Trial (Test)

*use time trial mode on the C2 → select workout → standard list → 5000m *be confident in your pace & gritty as it gets tough
*note Heart Rate Data (average, max, etc.)
*record any notes in your log of things you would change for next time so you can read it before your retest
*we will build paces off this time trial, so make sure not to skip this

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1k Row @ 5k TT Pace -25-30s

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3 Rounds
-8 Banded Good Morning @3030
-1:00 Couch Stretch per side

Wednesday, October 6

A. ZOAR Snatch Warm-Up
*for part 1 – x5: 40s Row, 20s Walk

B. Snatch Balance (3 x 3)
-Start @ 50% of Snatch & Build each set
*end at RPE 8-8.5

C. Snatch (4 x 1.1.1) Rest 12s, Rest 2:00
-Start @ 78% and build to a tough cluster set
*the goal is no misses

D. 4 Rounds for Time (Rest 1:30 between)
-8 Power Clean*
-300m Run
-8 Power Clean*
*165/110lbs (or) 60% of PC 1RM, whichever is lighter

Coach’s Notes: The goal here is to run hard each set. For most athletes, this will mean singles on the bar with a quick reset. I would only go TnG if your power clean max is above 275/175lb. The run should be very close (or slightly faster) than your PR Mile Time Trial pace.

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5:00 Walk with Breath Sync

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2 Rounds
-1:30 Kneeling Hip Flexor Stretch / side
-1:00 Foam Roll Back
-1:00 Seated Biceps Stretch

Thursday, October 7

(Recovery Day)

These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after the Add-On Program of the PM session.

AM

Aerobic Accessory
30:00 Clock
-20 Alternating Step-Ups 20/16″
-20s Wall-Facing Handstand Hold
-20s Goblet Squat Hold 35/26lbs
-20 Cal Ski (sub the rower) @ Z1
-20s Elevated Cat Pose
-20s Ring Row Hold @ Chest

PM

5:00 Cyclical; Choice

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Add-On Program (Day 2, Week 1)

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

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Desk Athlete Mobility Checklist

Friday, October 8

A. ZOAR Clean & Jerk Warm-Up
-AirBike (or) Row for Part 1, nasal

B. Power Clean + Push Jerk (4 x 8-10) TnG @ 60% 1RM
*rest to good recovery b/w sets
*use the following technique for your barbell cycling

C. [15:00 Clock] Squat Clean & Split Jerk
-Build to 93% or RPE 9, whichever comes first, all singles with full rest

D. Back Squat (4 x 3) @83-86%, Rest 2:30

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[25:00 Clock] For Total AirBike Distance
-AirBike @ 10:00 Test Wattage, Until RPE 9
-2:00 Row @ Recovery Pace

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–T-Spine Opener (2:00)
–Frog Stretch (3:00)

Saturday, October 9

The Name Game

5:00 AirBike @ Warm-Up Pace

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3 Rounds for Quality
-12 PVC Dislocate
-20s Elevated Achilles Stretch 25lb
-12 Scap Pull-Ups
-20s Elevated Cat Pose

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A1. RMU Turnover Drill (3 x 3)
A2. Strict Pull-Up (3 x 1-3)
A3. Overhead Squat (3 x 5) @22×1 – empty bar

B. OHS: Build to Workout Weight

C. Complete @ Workout Pace
-OHS: A small set
-RMU: A few reps
-OHS: A small set
-BMU: A few reps

(Rest 4-6:00)

“Mmhmm”

2 Rounds for Time (10:00 Cap)
-30 Overhead Squat 135/95lb
-15 Bar Muscle-Up
-30 Overhead Squat 135/95lb
-15 Ring Muscle-Up

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5:00 AirBike @ Recovery Pace

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Foam Roller Routine

Sunday, October 10

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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