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New Cycle: Comp Prep
The Open is just 8 weeks away. We will complete 3 weeks of hard training, then deload on the week of 1.18.20. Then once again 3 hard training weeks, following by a deload from Sunday to Thursday going into the start of the Open on the week of 2.15.20.
This cycle will hold preparing you for the Open and other online qualifiers in the upcoming months as the highest priority. This means simulating the demands of tests within the Sport of Fitness as closely as possible. The next 8 weeks is designed to prepare your body and mind for optimal expression of your fitness.
As a result, the training in this block will largely be focused on…
• Converting gymnastics volume from last block into density, often combined with other elements
• Moving from shorter higher output intervals and extending the duration, making sport-specific work more aerobic
• Strength work will be against a clock and favor Weightlifting (Snatch + Clean & Jerk) taken from the floor
• Select doses of maintenance exercises, joint health and easy aerobic work to compliment and counteract all of the intensity of this block.
Note: Clearly, I filmed this when the Open was planned to be a 5-week event. We now it’s cut to 3 weeks.
Main Points
1) The Name Game will continue until the week prior to the Open
2) The Name Game Workout will not be posted until Thursday evening
3) There will *often* be a athlete demo for The Name Game Workouts
4) There will be a few retests of The Name Game to help you learn how to maximize retesting a workout.
Monday, Dec. 28
A. Row 1500m @ Ramping Pace
-Start @ 5k TT Pace +15s and build every 200m
B1. Prone PVC or Banded Dislocate (3 x 10)
B2. Snatch Grip RDL (3 x 8) @40×0
B3. Front Squat Hold (3 x 30s) empty barbell
*maintain a full grip on the bar if possible
C. Build to 85% for a Snatch Double (drop & reset)
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4 Rounds for Time (22 min Time Cap)
-30/25 Calorie Row
-7 Power Snatch
-20/15 Calorie Row
-5 Power Snatch
-15/10 Calorie Row
-3 Power Snatch
*Rest 2:00 between Rounds
*Barbell weight 165/115lbs (or) 80% – whichever is lighter
Coach’s Notes: Attack this piece based upon how confident you are in hitting this percentage of your snatch 60 times. Admittingly, it’s a lot. However is well within the functional volume for preparing you for the Open, per 12.2. My advice would to -for sure- row slower than your 5k Pace. Let the barbell slowly begin to generate the fatigue as the reps add up. Your hips and lungs will thank you in Round 4.
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EMOM, until failure: “Death by” Unbroken Chest-to-Bar Pull-Ups
Silo 1: If less than 10 Unbroken in a Rep Max
Start at a single rep and climb by 1 rep, each minute.
*The work must be performed unbroken each minute, or you stop.
Silo 2: If more than 10 Unbroken
Start @ 25% of your rep max and add 2 reps each minute.
*The work must be performed unbroken each minute, or you stop.
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Banded Lat Row (2 x 30)
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Ski 750m – Damper 1, light pressure, nasal breathing only
Tuesday, Dec. 29
A. ZOAR Clean & Jerk Warm-Up
*cyclical of choice, part 1
B. Power Clean & Jerk: Build to 3 singles at or slightly above 90%
C. Front Squat (3×3) @85-87%
D. Deadlift: Build to 315/205 (or) 75% for a set of 5, whichever is lighter
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3 Sets:
-15 Calorie AirBike @ Aerobic Power (not a sprint)
-5 Strict Handstand Push-Ups
-5 Deadlift 315/205lbs (or) 75%, whichever is lighter
*Rest to 7 out of 10 recovery b/w sets
(Spin on AirBike 5:00 @ Recovery Pace)
3 Sets:
-15 Calorie AirBike @ Aerobic Power (not a sprint)
-5 Strict Handstand Push-Ups
-5 Deadlift 225/155lbs (or) 60%, whichever is lighter
*Rest to 7 out of 10 recovery b/w sets
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Accumulate 200/150 Calories on the AirBike @ Smooth Pace, Zone 1-2
Wednesday, Dec. 30
A. x7: 30s Ski, 30s Run – both @ Smooth Pace
B. x3: 30s Ski, Rest 30s, 30s Run, Rest 30s – both @ Sprinty Pace
C. Barbell Warm-Up of Choice
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EMOM 12 (x4)
1) 6-8 Hang Power Snatch 75/55lbs
2) 10-15 Overhead Squats 75/55lbs
3) 8-10 Thrusters 75/55lbs
Coach’s Notes: Make sure this is something you can complete. Start conservative, knowing you can add reps if you feel up for it after two rounds. The goal is to build capacity here, not train your compensations.
Be form focused.
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A. Scap Pull-Ups (3 x 6-8)
B. Beat Kips (2 x 6-8)
C. Beat Kips with Lat Activation (2 x 6-8)
D. Bar Muscle-Up (2 x 2-4)
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AMRAP 4:00
-3 Bar Muscle-Up
-30 Double Unders
(Rest 2:00 & Repeat)
Rest 5:00
AMRAP 4:00
-6 Burpee Box Jump Overs 24/20″
-6 Toes-to-Bar
(Rest 2:00 & Repeat)
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1k Ski or Row @ 5k TT Pace +10-15s
Thursday, Dec. 31
(Recovery Day)
AM
3:00 Supine Breathing @4-0-10-0 cadence
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Breath Hold to RPE 7
(Recovery Breath 60s)
Breath Hold to RPE 8.5
(Recovery Breath 90s)
Max Breath Hold (Test)
Please Record Your Test Results
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A. Front Plank: Accumulate 3:00
B. Rear Plank: Accumulate 2:00
C. Seated Biceps Stretch: Accumulate 2:00
PM
4 Rounds
-2:00 Cyclical of Choice (Zone 1)
-6 Reps of Seiza Sit → Half Kneel / Lunge → Stand (3 per leg)
-8 Squatting Sky Reaches; with exaggerated thoracic twist (4 per arm)
-10 Forward Shoulder Circles; with exaggerated Range of Motion (5L + 5R) ~10s per rotations
-12 PVC Dislocates @ Slow Tempo
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A1. Kettlebell Arm Bar (2 x 5 / side) light to moderate kettlebell
A2. Elbows-in-Rings Chest Stretch (2 x 1:00)
A3. Deficit Hand Release Push-Ups (2 x 8-10)
*place your hands on a 1-3″ bumper plate, chest goes to the floor
B1. T-Spine Opener (3 x 1:00)
B2. Hanging Arch Pulses (3 x 10)
C1. Hanging Hollow Pulses (3 x 10)
C2. Banded Lat Row (3 x 15-20)
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Accumulate 5:00 in Passive Squat Hold
Friday, Jan. 1
A. ZOAR Snatch Warm-Up
*AirBike for Part 1
B. Snatch (7×1.1.1) Rest 10s, Rest 2:30
*Start @ 70% and climb every other set as you are able
*This is NOT an opportunity to build to a max
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Fatigued Skill Practice (15:00 Clock)
Coach’s Notes: Pick an Open skill in which you are -relatively speaking- weak. It should be a skill you have, but as fatigue creeps in, it begins to breakdown. Examples include, touch-n-go clean and jerks, double unders, handstand walking, etc. Begin by doing something to pre-fatigue your body (1:00 or less) and then go into a manageable set of that exercise. Rest to full recovery and repeat. I’ve including some examples in the spreadsheet for consideration.
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EMOM 15
1) 45s AirBike @ 10:00 Test Avg. Wattage
2) 30s Max Unbroken Alternating Dumbbell Snatch
3) Rest
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[0:00-4:00] AirBike @ Recovery Pace, nasal breathing
[4:00-12:00] Self-Directed Mobility
Saturday, Jan. 2
The Name Game
This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.
Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.
Completing the ZOAR Competition Guide can be helpful in this process.
If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)
A. Thermo – 2 Rounds
-2:00 Row @ Smooth Pace
-2:00 AirBike @ Smooth Pace
B1. Supine Ankle Joint Rotations (3 x 5 / way)
B2. Banded Good Morning (3 x 5) @40×0
B3. Forward Fold Stretch with Flat Back (3 x 30s)
B4. Fingers-Facing Wrist Stretch
C. Movement Prep – Move Through…
-10 Deadlift 135/95lbs
-10 Alternating Box Step-Ups 24/20″
-8 Deadlift 185/125lbs
-8 Box Jump, Step Down 24/20″
-6 Deadlift 225/135lbs
-6 Box Jumps 24/20″
D. Rehearsal – 2 Rounds @ Workout Pace
-4:00 Row @ 5k Time Trial Pace
-10 Deadlifts 225/155lbs
-10 Box Jumps 24/20″
-5 Deadlifts 225/155lbs
-5 Box Jumps 24/20″
E. Test
“Day of the Dead”
AMRAP 10:00
-10 Deadlift 225/155lbs
-10 Box Jumps 24/20″
F. Flush
5-7:00 AirBike @ Recovery Pace
G. Mobility
Accumulate the following…
-2:00 Calf Stair Stretch per Side
-2:00 Foam Roll Low Back
-2:00 Glute Med Stretch per Side
-2:00 Supine Hamstring Stretch
Sunday, Jan. 3
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
“Day of the Dead” 6+10+7, 137 reps
“Day of the Dead” – 9+1 = 181 Reps