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2022 Season Base Prep Cycle
Cycle Duration: 11 Weeks (up to the start of Open 22.1)
Goal: Layer Sport-Specific Strength & Skills to Maximize Your Performance Potential
Priority 1: Battery
Priority 2: Gymnastics Density
Priority 3: Rate
Monday, November 29
A. ZOAR Snatch Warm-Up
*row for part 1
B. Squat Snatch: Build to 83% for a Double
*drop & reset b/w reps
*full rest b/w sets
C. 4 Sets
-40 Double Unders*
-14/12 Calorie Row
-5 Power Snatch 75-77%**
(Rest 2:00)
*capped at 45s Mark
**base percentage off full snatch
D. For Time: 50 sHSPU (Test)
[9:00 Time Cap]
*work must be performed in 10 sets of 5 reps
E. Ski 750m @ Recovery Pace (sub rower)
F1. Banded Triceps Stretch (2 x 0:45 / side)
F2. 2-Way Neck Stretch (2 x 0:30 / side)
Tuesday, November 30
8:00 AirBike @ Easy Pace
-OTM(-0:00): 8s Sprint
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A. Hanging Gymnastics Prep Routine
B1. Barbell Front Rack Elbow Rotations (3 x 12)
B2. Squatting Groin Stretch (3 x 20s)
C. EMOM 14
1) 15s Max BMU
2) 3 TnG Hang Squat Clean
*start at 65% and build to heavy complex
*build slowly to ensure you are successful across all 7 complexes
D. Inverted Row; Bar-in-Rack (4 x AMRAP-1) rest 2:00
*in other words, stop one rep from failure in each set
E. AirBike Ramp-Ups
3 Sets:
*start at 50/45RPMs and climb by 1 RPM every 15s, Until Failure
(4:00 rest / walk b/w sets)
Wednesday, December 1
B1. MaGill Bird Dog (3 x 4 / side)
B2. Kneeling Inchworm Plank (3 x 4)
B3. Banded Good Morning (3 x 12)
C. E4M x 4 Sets:
-Max Deadlift* – Until 30s Mark
-Ski / Row as active recovery in remainder
*set 1 – 225/155lb
*set 2 – 255/165lb
*set 3 – 275/175lb
*set 4 – 295/185lb
Coach’s Notes: The goal of this piece is to work on big sets of TnG Deadlifts. If you will be unable to cycle the set 4 weight (295/185lb) with minimal or no breaks, then reduce the weight of each bar by a set amount, ending at a weight you will only need to break once or twice.
D. Rate Focused Intervals
E2M x 6-8 Sets:
-X TTB
-X BJO 24/20″
-X Hang DB Snatch 50/35lb
*silo 1 (projected top 1% in Open)
“X” = 13 reps
*silo 2 (projected top 5% in Open)
“X” = 10 reps
*silo 3 (projected top 15% in Open)
“X” = 7 reps
E. Hip Flexor Mobility Checklist
F. 5:00 Supine Breathing @3060 cadence
Thursday, December 2
[0:00-10:00] Choice Cyclical*nasal, easy
…
[10:00-30:00] Unfatigued Skill Work
Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.
Don’t know where to start? Check out the resources in the Movement Library (and/or) consult my help in The Whiteboard.
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[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
…
[At 50:00] Joint Health
Knee Health Routine
Friday, December 3
15:00 Clock @ Warm-Up Pace
-8 Calorie Row
-5 Muscle-Up Ring Row
-20s Dip Stretch on Low Rings
-8 Boot Strappers
-5 Muscle Snatch; empty barbell
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A. Squat Snatch + 3 Overhead Squat (6 Sets)
*75-80-85-85-85-85% of Snatch
B. Power Clean + 2 Jerks (6 Sets)
*75-80-80-80-85-85% of Jerk
C. Back Squat (2 x 3.2.2) 85%
*rest 30-60s b/w clusters
*rest 5:00 b/w sets
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2 Sets:
AMRAP 4:00
-8 Cal BikeErg
-1-4 Ring Muscle-Up*
*1 if your Rep Max is <5
*2-3 if your Rep Max is 5-12
*4 if your Rep max is >12
(Rest 3:00)
AMRAP 4:00
-8 Cal BikeErg
-4 Wall Walk
-8 Cal BikeErg
-8 Chest-to-Bar
(Rest 3:00)
Coach’s Notes: The 2 sets saying you will perform both AMRAPs twice for 16 total minutes of work. The BikeErg will allow for minimal interference while we build gymnastics volume. Perform each AMRAP at 75-85% effort, or a pace that allows you to match your scores in the second set of AMRAPs.
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Saturday, December 4
The Name Game
5:00 AirBike @ Easy Pace – nasal breathing
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A1. Air Squat (2 x 5) @32×1
A2. Elevated Pigeon Pose (2 x 30s / side)
B1. Feet-Together Air Squat (2 x 5) @32×1
B2. Elevated Achilles Stretch (2 x 30s / side)
C1. Shrimp Squat (3 x 6) alternating
C2. Seated L-Sit Raises (3 x 6-8)
D. Pistols (2 x 4-8)
E1. Wall Walk + 8s Overhead Opener (3 Sets)
E2. Beat Kips (3 x 8)
F1. Seated DB Strict Press (3 x 5) light
F2. TTB (3 x 3-5)
G. Rehearsal
Complete 2 Rounds @ Workout Pace
-3 sHSPUs
-4 Pistols
-7 TTB
(Rest 4-6:00)
“Mary Me”
AMRAP 15:00
-5 sHSPU
-8 Pistols
-13 Toes-to-Bar
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5-10min AirBike @ Easy Pace – nasal breathing
5-10min Self-Directed Mobility
Sunday, December 5
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.