Week of 11.16.20

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

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Monday, Nov. 16

AM (optional)
35-50 Minutes @ Zone 2
*erg of choice (Ski or Air Runner Preferable)

PM
6 Rounds
-1:00 Run @ Smooth Pace
-1:00 SkiErg @ Smooth Pace
(Sub Row for SkiErg)
+
A1. Handstand Hold; Heels to Wall (3 x 30s) Rest 30s
A2. Penguin Hops (3 x 30) Rest 30s

B. Bounding
EMOM 3: 3 Box Jumps 24/20″
*land as high as possible, step down
…
EMOM 3: 3 Burpee Box Jump, Step Down 24/20″
*land as high as possible

Rehearsal
-20 Double Unders
-15/12 Ski Calories
-10 No Jump Burpees

E. Interval
Every 7 Minutes x 4 Sets [28:00]
AMRAP 4:00
-50 Double Unders
-40/30 Ski Cals
-30 No Jump Burpees

Coach’s Notes: For most athlete the crux of this workout is their Ski pace. Provided your Double Under skill is proficient, 50 double unders should be a non-issue. However, even at an aggressive pace on the SkiErg, most athletes won’t finish that portion in less than two minutes. Therefore, you will only have 1:00-1:30 (or less) to complete burpees. This will challenge muscular endurance in the core and global flexion while breathing heavily.

F. Flush
600m Ski @ 1:2 Breath-to-Stroke Ratio
G. Mobility, Move Through…
-1:30 Couch Stretch per side
-1:30 Elevated Achilles Stretch per side

Tuesday, Nov. 17

A. 5:00 Cyclical of Choice, nasal, @ Zone 1

B. Add-On Program (Day 1, Week 7)

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

+
A. 5:00 @ Warm-Up Pace
-5 Calorie Row; reset the monitor each round
-5 Up-Dog to Down-Dog
-5 Calorie AirBike; reset the monitor each round
-5 Air Squats with 2s Pause in the Bottom of Each

(Rest 2:00)

B. AMRAP 15:00 @ Sustainable Power
-15 Calorie Row; reset monitor each round
-8 Burpees over the Rower Rail
-15 Calorie AirBike; reset monitor each round
-8 Switch Lunge Jumps; just enough for ground clearance

(Rest 2:00)

C. 5:00 @ Recovery Pace
-5 Calorie AirBike; reset the monitor each round
-5 Deep Breaths; On Floor – Seiza Sit
-5 Calorie Row; reset the monitor each round
-5 Deep Breaths; In Bottom of a Passive Air Squat
*the breathing is meant to be in resting postures. Therefore, if either positions is uncomfortable or causes pain, modify the position to be less threatening

D. Supine Breathing – 5:00 @ 4080 cadence

Wednesday, Nov. 18

A. ZOAR Snatch Warm-Up
*run or ski for part 1, nasal

B. Sotts Press Progression (4 x 5)
C. Snatch Drops (3 x 3)
D. TnG Squat Snatch (3 x 8) 95lbs/65lbs
+
Every 90s, Until Failure
-3 Overhead Squat (from a rack)
*start at 115/85lbs and add 10lbs every window until failure
+
EMOM 8
Odd: 1 Rope Climb, As Fast As Possible
Even: 4-6 Toes-to-Bar, As Relaxed As Possible
+
For Time
-5 Legless Rope Climbs
-15 Power Snatch 95/65lbs
-25 Toes-to-Bar
-15 Power Snatch 95/65lbs
-5 Rope Climbs
+
A. Sandbag Hug Good Morning (3 x 10-12) 150/100lbs
B1. Fingers-Facing Wrist Stretch (3 x 1:00)
B2. Chest Stretch (2 x 1:00)

Thursday, Nov. 19

(Recovery Day)

Upon Wake-Up – Supine Breathing
7:00 @ 4060 Cadence

Feel free to combine the AM & PM sessions if you need to do so. Simply complete the O2 Reload as part A, then complete the Add-On Program, followed by the movement work.

AM

O2 Reload
15:00 AirBike or Row @ Zone 0
-At 3, 6, 9, 12, 15: 1-Minute Foam Roll; Body Part of Choice

PM

A. 5:00 Cyclical of Choice @ Zone 0

B. Add-On Program (Day 2, Week 7)

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

+
Movement Work
A1. Air Squat Hold w/ 10-15lb Plate Counterbalance (3 x 0:30) rest 15s
A2. Tuck Hold (3 x 0:20) rest 15s
B1. Tabletop Glute Bridge Hold (3 x 0:30) Rest 10s
B2. Kneeling Overhead Plank (3 x 0:30) Rest 10s
C. Side Plank: Accumulate 2:00 / side
D1. Dip Stretch on Low Rings (2 x 1:30)
D2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)
E1. Elevated Cat Pose (2 x 1:00)
E2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint

Prior to Bed – Supine Breathing
7:00 @ 4060 Cadence

Friday, Nov. 20

A. 3:00 Cyclical of Choice @ Zone 0

B. 3 Rounds for Quality
-20s Elevated Cat Pose
-8 Front Squat w/ Hook Grip; Empty Bar
-6 Staggered Stance Dumbbell RDL (per side) light to moderate

C. Split Jerk Drop Drills (x4)
*perform several reps of each drill

D. 2 TnG Power Clean + Push Jerk + Split Jerk (4 Sets) @86-88% of Push Jerk

+
30:00 Concept 2 Bike @ Zone 2 (Sub AirBike)
-At 8, 16, 24: 10 Back Squat @67%

Coach’s Notes: The goal with this pace is to be aggressive with your transitions. There should be less than 10s between when you get off the bike each time and when you descend into your first squat. Same thing with transitioning back to the bike. If you are wearing a belt, use a Velcro one where you can quickly loosen and tighten it, and leave it on until you finish the set at the 24-minute mark.

+
E. Flush – Concept 2 Bike @ recovery pace, damper 1
*until heart rate returns to Zone 0

F. 2 Rounds
-1:00 Frog Stretch
-1:00 Russian Baby Makers on the Wall
-1:00 Foam Roll Quads

Saturday, Nov. 21

The Name Game

[Video Announcement with Coach’s Notes Released Thurs at Noon Eastern]

Prior to the session: Complete the ZOAR Competition Guide.

A. Thermo – Move Through
-2:00 Row @ 5k TT Pace +12s
-0:30 Rest
-2:00 Row @ 5k TT Pace +6s
-0:30 Rest
-2:00 Row @ 5k TT Pace

B. Mobility
3 Rounds
-10 PVC Dislocates @ slow tempo while in Seiza Sit
-20s Wall Ball Bottom of Squat Hold 20/14lbs
-20s Lizard Stretch per side
-20s High Plank w/ Knees on Ground (Burpee Tripod)

C1. Overhead Squat (3 x 8) Rest 30s
*set go…empty bar, light weight, workout weight
C2. Bar-Facing Burpees (3 x 4) Rest 30s
C3. Wall Balls (3 x 10) 20/14lbs | Rest 30s

D. Rehearsal
2:00 Row @ 5k TT Pace
…
2 Rounds @ Workout Pace
-5 Overhead Squats 115/85lbs
-8 Bar-Facing Burpees
-13 Wall Balls 20/14lbs

E. Test

“Fibonacci Spiral”

AMRAP 13:00
-21 Overhead Squat 115/85lbs
-34 Bar-Facing Burpee
-55 Wall Ball

F. Flush – AirBike 5:00 @ Recovery Pace

G1. Overhead Triceps Stretch (3 x 0:45 / side)
G2. Foam Roll Quads (3 x 1:00)

Sunday, Nov. 22

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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