For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, December 6
3 Rounds
-3:00 AirBike @ Cruise Pace
-1:00 Air Squat Hold with Rig-Support
+
E4M x 4 Sets:
-1:30 AirBike @ 10:00 Test Avg. Wattage
-Max Squat Clean 65%, Until 2:00 Mark
*walk / rest b/w sets
+
2 Sets @ 70-80% Effort
-9 Clean & Jerk 115/85lb
-6 Bar Muscle-Ups
-9 Hang Clean Clean & Jerk 115/85lb
-75ft Handstand Walk (3 x 25ft)
-9 Hang Clean & Jerk 115/85lb
-6 Bar Muscle-Ups
-9 Hang Clean & Jerk 115/85lb
(rest 6:00 b/w sets)
Coach’s Notes: One of the things we will begin building exposures to is Chipper style workouts. An excellent way to do this is by hitting a moderate volume chipper and repeating it for 2-3 sets. We will be hitting 4-5 of these types of pieces over the course of this cycle. For athletes who don’t yet have consistent Handstand Walks, sub 4 Wall Walk for each HSW length.
+
3 Rounds
-1:00 Couch Stretch / leg
-1:00 Banded Lat Stretch / arm
Tuesday, December 7
1k Row @ Ramping Pace
*increase pace every 200m
+
A1. Muscle Snatch (3 x 5-7) empty bar
A2. Kipping Toes-to-Rings (3 x 5-7)
A3. Standing Knee Extension (3 x 5 / leg)
+
3 Sets: Each @ High Effort
AMRAP 2:00
-8 Snatch 75/55lb
-8 Toes-to-Bar
(Rest 3:00)
+
Row (4 x 15.12.9 Calories)
*rest 20s b/w clusters
*rest 90s b/w sets
+
Kneeling Hip Flexor Stretch with Banded Distraction (2 x 1:30 / side)
Wednesday, December 8
A. Tabata Single Unders (20s on, 10s off) x8
B. [5:00 Clock] Unfatigued Skill Practice
Burpee Box Jump Over Technique
+
AMRAP 15:00
-4 Ring Dips
-15 Double Unders
-4 Burpee Box Jump Over 24/20″
-15 Double Unders
*after every 3rd round, rest 60s
Coach’s Notes: The goal of this pieces is to practice fast transitions in a high-turnover workout with small chunking. In terms of pacing, this should feel like Open 20.2. The rest after rounds 3, 6, 9, etc. is to ensure transitions and cycle speed stays high throughout the MetCon.
+
AMRAP 8:00
-8 GHD
-8 Supinated Barbell Curls; empty bar
-8 DB Lateral Raises; light
-8 Straight Arm Ring Row
+
Forward Shoulder CARs (4 x 5 / arm)
*be deliberate and “own” the Range of Motion
*each circle should take 5-7 seconds
Thursday, December 9
[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.
…
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
… [At 50:00] Joint Health
Spine Health Routine
Friday, December 10
B. Barbell Cycling
[0:00-10:00] Build to Heavy 2RM TnG Squat Snatch
[10:00-20:00] Build to Heavy 3RM TnG Power Clean
C. Squatting Strength
[25:00-45:00]
E4M x 5 Sets: 5 Back Squat 75%
*Ski @ maximum recovery pace during rest
(sub the rower)
D. E2M, Until X* CTB are Accumulated
-200m Run (must finish before 1:00 mark)
-3…6…9…etc. Unbroken CTB
(when you are unable to complete at the CTBs in a single unbroken set (or) finish before the start of the next interval, return to doing 3 reps in your next interval. Take no additional rest before restarting after you fail to complete the allotted work in the 2min window.)
*silo 1 (projected top 1% in Open)
“X” = 90 reps
*silo 2 (projected top 5% in Open)
“X” = 70 reps
*silo 3 (projected top 15% in Open)
“X” = 50 reps
E. [5:00 Clock] Foam Roll Lats
*no need to split work evenly
F. 5-7:00 Supine Breathing @3060 cadence
Saturday, December 11
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
+
A1. PVC Dislocate (3 x 12)
A2. Boot Strappers (3 x 10)
A3. Hang Power Snatch (3 x 5) empty barbell
B. Overhead Squat (3 x 5) empty barbell
*mobilize b/w sets as needed
C. Hang Squat Snatch: Build to a triple at workout weight
D1. Supinated Scap Pull-Ups (3 x 8)
D2. Rope Climb Wrist Stretch (3 x 15s / side)
D3. Rope Pull to Stand (3 x 2)
E. Mount + Single Pull; on Rope (5 Singles)
F. Rehearsal – Complete @ Workout Pace
-5 Hang Squat Snatch 115/85lb
-2 Rope Climbs
-5 Hang Squat Snatch 115/85lb
-2 Rope Climbs
(Rest 4-6:00)
+
“Rope-a-Dope”
AMRAP 9:00
-5 Hang Squat Snatch 115/85lb
-1…2…3… Rope Climb 15ft
+
5-10min AirBike @ Easy Pace – nasal breathing
5-10min Self-Directed Mobility
Sunday, December 12
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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