Week of 12.14.20

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

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Last Hard Training Week.

Next week will be a deload week. Since Sport Foundation and Comp Prep are stressful training cycles, I try not to let us go longer than 3 weeks without a rebound or deload in some form.

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Monday, Dec. 14

Row @ Ramping Pace, Starting @ 5k TT +15s, Until Heart Rate enters Zone 2
+
A1. Wall Walk (3 x 2)
A2. Banded Lat Stretch (3 x 20s / side)
A3. American Kettlebell Swing (3 x 8) 53/35lbs

B1. Thrusters (3 x 8) 95/65lbs | rest 20s
B2. T-Spine Opener (3 x 30s) rest 20s

C. Build Heavy Touch-N-Go Push Jerk Triple

+
4 Sets:
-600m Row @ 5k TT Pace -3-5s
-15s Transition / Rest
-7 Shoulder-to-Overhead @90% of Heaviest Triple from “C”
*the barbell must come from the floor
*Rest to 7 out of 10 recovery b/w sets

Coach’s Notes: This piece will test your ability to brace under fatigue with your arms overhead. The way I would recommend doing this is Touch-N-Go Push Jerks but pausing to catch a few breaths while locked out overhead. You may be able to do a set unbroken, but many athletes will be forced to drop the bar. Know what you are capable of and hold yourself to your best performance.

+
A. Chest-to-Bar Box Drill (3 x ~20s)
*use the style of kip you plan to use for “B”

B. Kipping Chest-to-Bar Pull-Up (12 x 6)
*If you are worried about maintaining sets of 6 with relative easy, do 24 sets of 3
*Rest as long as needed b/w sets to maintain quality form

C. Banded Face Pulls: Accumulate 50 Reps @ controlled tempo

Tuesday, Dec. 15

7:00 AirBike @ Zone 1
+
A1. Banded Good Morning (3 x 8) @3030
A2. Elevated Cat Pose (3 x 20s) actively opening shoulder
A3. Push-Up + Alternating Toe-Touch (3 x 12)

B. EMOM 5: 1 Depth Jump @ Max Effort (from 24/20″)

C. EMOM: 1 Deadlift: Build a Technical Single
*technical here means heavy but not allowing for a deviation in form to get a heavier load
*the goal here should be for you to get to your end weight in 8-10 minutes

+
2 Sets:
70/50 Calorie AirBike @10:00 Test Avg. Wattage
…
21-15-9 Deadlift 225/155lbs (or) 60% whichever is lighter
*50ft Handstand Walk after each set (Silo 1)
*5 Wall Walks after each set (Silo 2)
(Rest 5:00)

+
Accumulate the following for quality…
-50 Hand Release Push-Ups
-50 Rebounding Box Jumps 24/20″
-50 Seated Banded Hamstring Curls
-50 Tabletop Glute Bridges

Wednesday, Dec. 16

3 Rounds @ warm-up pace
-20 Calorie Row
-10 Wall Ball Thrusters 20/14lbs
-10 Alternating Reverse Lunge

+
Front Squat (3 x 3) @85-88% | Rest 3:00

+
For Time
-175ft (7×25′) Double Dumbbell Front Rack Walking Lunge 50/35lbs per Hand
-75 Wall Balls 10/9ft | 20/14lbs

+
A. Scap Pull-Ups (3 x 6)
B. Beat Kips with Lat Activation (3 x 6)
C1. Kipping Knees-to-Chest (2 x 8)
C2. L-Sit Raise (2 x 8)

+
EMOM 10: 25% Toes-to-Bar Rep Max
*round up to the nearest whole number

Coach’s Notes: Hold to this percentage at least the first five minutes. At that point, you are at liberty to pump up or down the prescribed percentage, by a rep or two to make this approximately challenging. The work should always be performed as one unbroken set, mounting at the top of the minute.

+
Row Energy System Training
[15:00 Clock]
Row @ 5k TT Pace -4-5s, Until you enter Zone 3
Row @ 5k TT Pace +30s, Until heart rate returns into Zone 1

+
Self-Directed Mobility (5:00)

Thursday, Dec. 17

(Recovery Day)

AM
A. x5: 1 Breath Hold, until RPE 7
(recovery breath for 60s b/w)
B. Around-the-World Plank (3 x 6 Breath per Position)
-Front, Side, Rear, Side | Rest as Needed b/w
C. Frog Stretch (2:00)
D. Lizard Stretch (1:30 / side)
E. Glute Med Stretch (1:30 / side)

PM
A. Cyclical of Choice (10:00) Zone 0-1
B. Hamstring Sliders (or) Swiss Ball Hamstring Curls (3 x 10)
C. Banded Cross Body Chop (3 x 12 / side)
D. Sumo Deadlift (3 x 12) @40×0 | single moderate kettlebell, rest as needed
*focus on driving knees wide, keeping chest up and creating a big stretch
E1. Cossack Squat (3 x 10 total) keep your hips as low as possible
E2. Middle Split on the Wall (3 x 1:00)
F1. Elevated Cat Pose with Fingers Interlocked (3 x 30s)
F2. Single Arm Squat Therapy (3 x 5 / arm)
F3. Quadruped Thoracic Rotations (3 x 5 / side)
G1. Dip Stretch on Low Rings (3 x 30s)
G2. Gorilla Grab Stretch (3 x 20s)
G3. Ring Row Muscle-Up (3 x 10)

Before Bed
2 x 2:00 Stretch of Choice: Your Top Priority Area
+
4:00 Supine Breathing @4060 cadence

Friday, Dec. 18

3 Rounds
-300m Ski @ warm-up pace
-10 Banded Crossover 90-90 Raises
-8 American Kettlebell Swings 20/14kg
+
3 Rounds
-6 Kang Squat; empty bar
-8 PVC Dislocates; slow motion, weighted w/ 1kg (or) 2.5lb Plate
+
A. EMOM 4: 5 Power Snatch @ 40% of Snatch
*hip contact on raise, thigh slide on the lower
B. EMOM 4: 5 Snake Snatch @ 40% of Snatch

C. EMOM 4: 5 No-Contact Muscle Snatch @ 40% of Snatch
D. EMOM 4: 2 Triple Pause Split Jerk from the floor
*start @ weight from “C” and build
*for demo start this video @ 3:08
F. E2M x 4 Sets: 1 Squat Clean + Front Squat + Jerk @ 88-90% of C&J

+
Ring Muscle-Up Volume

Silo 1: Athletes with 3+ Unbroken Ring Muscle-Ups
Unbroken Ring Muscle-Up (5 x 35% of RMU Rep Max)
-BikeErg 3:00 b/w sets @ Zone 1 (Sub AirBike)
*do not use a false grip for your Ring Muscle-Ups (Why? Click the False Grip or Nah? section in the RMU guide)

Silo 2: Athletes with less than 3 Unbroken Ring Muscle-Ups
A. Low Ring Transition Drill (3 x 3)
B. Butt-Banded RMU Drill (3 x 3)
C. Jumping Ring Muscle-Up (3 x 3)
D. Strict Ring Dip (1 x AMRAP)

+
Move Through…
-1:30 Seated Biceps Stretch
-0:45 Fingers-Facing Wrist Stretch
-1:30 Elbows-in-Ring Chest Stretch
-0:45 Gorilla Grab Stretch

Saturday, Dec. 19

Prior to the session: Complete the ZOAR Competition Guide.

The Name Game

A. Thermo
5:00 AirBike @ Zone 1

B1. Banded Front Rack Stretch (3 x 0:40 / side)
B2. Elevated Cat Pose (3 x 0:30)

C. Dumbbell Clean & Jerk – 5L + 5R (3 Sets)
*1st set moderate, 2nd & 3rd sets at workout weight

D. Rehearsal
2 Rounds @ Workout Pace
-20 Cal AirBike @ Aerobic Power
-10 Dumbbell Clean & Jerk (5+5)

E. Test

“Erg-mahgerd”

For Time [25:00 Cap]

-50…40…30…20…10
Calorie AirBike

-10…20…30…40…50
Dumbbell Hang Clean & Jerk 50/35lbs

*switch hands every 5 reps on the Dumbbell
*no-rep requires you to repeat the rep on the same side
*reset the monitor each round

F. Flush – 5:00 AirBike @ Recovery Pace
+
Foam Roll, 2 Min per Body Part
-Quads
-Glutes & Hamstrings
-Lats & Triceps
-Back

Sunday, Dec. 20

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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