For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, February 28
[Hard Training Day (or) Open ReTest]
Read: How to Evaluate a Workout to Improve on a ReTest
Move Through…
-1k AirBike; nasal
–Squat Sequence 1.0
-1k AirBike; nasal
–Squat Sequence 2.0
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A. EMOM 8: 2 Box Jump
*start at 24/20″ and build box height, ending at a challenging height
B. Overhead Squat (4 x 3)
-70-75-80-85%
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For Time // 9-6-3
-Power Clean 225/155lb*
-BBJO 30″ (M & F)
*or 85% of Power Clean, whichever is less
Coach’s Notes: The is sort of a “Quarterfinals Support” workout. Since athletes completing this training day (in other words not retesting), it is more likely that you are the demographic advancing to the Quarterfinals and will be likely to see an event like this (similar to 2021 Quarterfinals E5).
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5k AirBike @ Nasal Cap
*keep your HR in Z1
Tuesday, March 1
[Hard Training Day]
12:00 Clock @ Warm-Up Pace
-10 Beat Kips
-8 Seated L-Sit Raises
-6 Good Mornings* empty bar
*1s pause at the bottom of each
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A. 4 Sets: (rest 1:30 b/w)
AMRAP 3:00
-6 DB Snatch
-18 Double Unders
-6 Toes-to-Bar
-18 Double Unders
B. 11 Rounds
-0:50 Row
-0:20 Rest
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3 Rounds
-2:00 Supine Breathing @ Relaxed Cadence
-2:00 Foam Roll; Lats & Calves
Wednesday, March 2
[Moderate Training Day]
B. E3M x 3 Sets:
-4 Wall Walks
-1.1.1 Squat Snatch 75%
C. E3M x 3 Sets:
-12 DB Power Clean 50/35lb per Hand
-1.1.1 Squat Clean 75%
D. HSPU (2 x AMRAP) rest 4:00 b/w
-Silo 1: Greater than 8 sHSPU (perform strict reps)
-Silo 2: Less than 8 sHSPU (perform kipping reps)
E. EMOM 3: 20s Max Hand-Release Push-Ups
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3 Rounds
-12 Tabletop Glute Bridge
-12 Banded Shoulder External Rotations
-12 Banded Lat Row with 8s Lower
Thursday, March 3
[Light Training Day]
A1. 90-90 Hip Rotations (3 x 12)
A2. Natural Leg Extension with Band Assist (3 x 6) 5s lower
A3. Seiza Sit Raise (3 x 12)
B1. Squatting Ankle Mobility (3 x 20s) light weight in hands
B2. Squatting Groin Stretch (3 x 20s)
B3. Goblet Squat (3 x 5) @44×1 – light weight
C1. Supinated Dead Hang (3 x 30s)
C2. Elevated Cat Pose with Fingers Interlocked (3 x 30s)
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[15:00 Clock] Deep Practice: Bar-Facing BurpeePerform small sets of bar-facing burpees and film yourself
*b/w sets, compare your execution to the 3 BFB Techniques I teach or find an elite athlete with a similar body size and shape as you and compare the video of their technique to yours
*perform sets at varying cycle speeds, and note how breathing cadence and footwork needs to shift as a result
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EMOM 15
1) 45s AirBike (or) AirRunner
2) 45s Row (or) Ski
3) Stretch (or) Foam Roller; Choice
Friday, March 4
[Open Test Day]
Saturday, March 5
[Open Test Day]
For Quality…
–Hip Flow (x4 / element)
–Front Rack Mobility Checklist
–McGill Bird Dog (3 x 3ea)
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A. sPress (6,4,2 | 6,4,2)
*1st wave: moderate
*2nd wave: heavy
B. Front Squat (6,4,2 | 6,4,2)
*1st wave: moderate
*2nd wave: heavy
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For Time (18min Cap)
-12 Rope Climb* 15ft
-24 Alternating Pistols
-36 Row Cals
-48 Wall Ball 20/14lb to 10/9ft
-60 GHD Sit-Ups
*time cap for the Rope Climb at 6:00 Mark
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2 Rounds
-2:00 Row @ Recovery Pace
-1:00 Couch Stretch / side
-2:00 AirBike @ Recovery Pace
-1:00 Foam Roll Low Back
Sunday, March 6
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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