Week of 2.8.21

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

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Monday, Feb. 8

AM (optional)

A. ZOAR Clean & Jerk Warm-Up

B. Squat Clean (3 x 1.1.1.1) @83% | Rest 10s, Rest 3:00

C. EMOM 16
1) 3 Push Jerks @ 70% of Jerk
2) 30s Max Chest-to-Bar Triples

Coach’s Notes: The push jerk bar must come from the floor. Execute those three reps immediately on the top of the minute. For the Chest-to-Bar, you have 30s to complete as many triples as possible. You must drop down from the bar every 3 reps. This teaches precision and consistency in the way you mount the bar and initiate the first rep of a set.

D. 2k Row @ Zone 2, nasal

PM

Coach’s Notes: Unless you recently started following The Protocol, you’ll notice this is a repeat. Repeats for Open tests are most often completed on Monday’s. Treat this as an Open test repeat simulation. That means three key things. The first thing to do is (1) go back and review your time and any notes you have from the first attempt. If you have a video of your first attempt, (2) do a video analysis of where you can make up time. I outline that in this article on retesting workouts. And lastly, (3) do anything you can to recreate the environment you will have for an Open test. That includes enlisting friends to do the workout with you, having a judge, filming yourself, music noise level, equipment setup, nutrition and hydration protocols and even time of day in which you test.

A. Thermo
3:00 AirBike @ Zone 0
2:00 Row @ Zone 1
(Rest 2:00)
3:00 AirBike @ Zone 1
2:00 Row @ Zone 2

B1. Banded Front Rack Stretch (3 x 20s / side)
B2. Elevated Cat Pose (3 x 20s)
B3. Goblet Squat Hold (3 x 20s) light
*elbows push out on the inner thighs
*focus on a vertical torso in this position

C. Move Through w/ Rest Between
-6 Thrusters; empty bar
-6 RDLs 95/65lbs
-6 Push Jerks 95/65lb
-6 Squat Clean 95/65lbs
-6 Squat Clean & Jerk 95/65lbs

D. Rehearsal
Complete @ Workout Pace
-9 Calorie Row
-9 Squat Clean & Jerk 95/65lbs
-9 Cal Row

E. Test

“Squatty Potty”

For Time // 21-15-9
-Squat Clean & Jerk 95/65lbs
-Row Calories

F. Flush – Row 1k @ Recovery Pace

G. Mobility, Self-Directed, 5-10:00

Tuesday, Feb. 9

A1. Banded Monster Walk (3 x 20s / direction) rest 15s
A2. Tabletop Glute Bridges (3 x 12) rest 15s
A3. PVC Dislocates in Seiza Sit (3 x 12) no rest

B1. Snatch Grip Overhead Shrugs (3 x 12)
*holding the barbell overhead, elevated and depress your shoulders
B2. Kang Squat (3 x 6) 2s pause in each position
B3. Snatch Grip Upright Row (3 x 6) strict, empty bar

C. EMOM 3: 3-Position Squat Snatch, empty bar

D. Snatch Gauntlet
Every 90s, Until Failure:
-2 Snatches: Start @ 135/95lbs – Add 10lbs each interval

+
AMRAP 5:00
-3…6…9… Power Clean 205/145lbs
-3…6…9… Handstand Push-Ups

(Rest 5:00)

For Time: Your AMRAP score in Reverse
…9…6…3 Handstand Push-Up
…9…6…3 Power Clean 205/145lbs

Coach’s Notes: In other words, let’s say you made it through 12 Power Cleans + 7 Handstand Push-Ups in the AMRAP, you will pick up where you left off, but in reverse. So you will complete 7 Handstand Push-Ups, then 12 Power Cleans, 9 HSPU, 9 PC, 6 HSPU, 6 PC, 3 HSPU and 3 PC. Both parts (AMRAP and For Time portions) should be executed with full intensity for a best score. The goal is to get as close to possible to 5:00 on the second part.

+
5 Rounds
-1:00 AirBike @ Recovery Pace, nasal breathing only
-1:00 Foam Roll (or) Stretch of Choice

Wednesday, Feb. 10

A. EMOM 8: 4x25ft Shuttle Run
*one foot and one hand must touch past each line
*if the Open were to have running, this is how they would *likely* do it

B. 3 Rounds: 30s Dead Hang from Pull-Up Bar, 4 Burpee Broad Jump 6/4ft

C. Alternating TnG Dumbbell Snatch: Build to 10RM in 4 Sets

D. Back Squat (2 x 3) @88%

E. Single Arm Dumbbell Overhead Squat (3 x 10 / arm)
*mobilize b/w sets as needed
*if your positions don’t allow you to load this heavy, stay light and focus on form

+
10 Rounds
-12 Box Jumps 24/20″ @ High Turnover
-12/10 Calorie AirBike @ Zone 2 HR

Coach’s Notes: This isn’t for time, and it’s not a tester. Consider it more of a “builder” where the goal is to prep your skills at a specific pace. The goal should be to execute the Box Jumps at a similar speed to a maximal Open test with box jumps. If this means rebounding reps, do so. Allow the AirBike pace be such that by the end of the 12/10 Cals, you are in Zone 2 and feel “recharged” enough to hit a solid set of box jumps.

+
4 Rounds, alternating legs (2 per leg)
-30s Foam Roll Calf
-30s Calf Stair Stretch
-30s Elevated Achilles Stretch

Thursday, Feb. 11

(Recovery Day)

AM
20:00 Clock
4 Rounds
-3:00 Cyclical of Choice @ Zone 0, nasal
-2:00 Foam Roll, Muscle Group of Choice
+
3:00 Supine Breathing @4080 tempo

PM
[0:00-7:00] Focused Attention Mediation
*seated in quiet place, focus on counting slow controlled breaths
*if you get to 10, start over again
*if you realize your are thinking and have lost count, let it go and restart at one again

[8:00-18:00] Cyclical of Choice, nasal, Zone 1 Cap [19:00-25:00] Visualization: Seated, Quiet Place, Eyes Closed
*walk yourself through the following workout:
For Time // 21-15-9
-Thrusters 95/65lbs
-Chest-to-Bar Pull-Ups
*view from first person – incorporate everything you would feel, see & hear in this test [26:00-40:00] Mobility – Your Focal Points – Focus on 60s+ Hold for everything [41:00-45:00] Single Nostril Breathing, Seated
*blocking 1 nostril take 1 full inhale & exhale, switch which nostril you are blocking for the next breath. Repeat

Friday, Feb. 12

The Name Game #25

A. Row 1k @ Ramping Pace – nasal

B1. PVC Dislocates (3 x 10)
B2. Bar Beat Kips (3 x 10)
B3. Muscle Snatch (3 x 8) empty bar
B4. Strict Pull-Up (3 x 1-3) band assist if necessary

C. EMOM 8
1) 3-5 Power Snatch 75/55lbs + 1-2 Bar Muscle-Up
2) 60s AirBike @ Recovery Pace

(Rest 4-6:00)

D. Test

“Sixteen Three”

Open Workout 16.3
AMRAP 7:00
-10 Power Snatch 75/55lbs
-3 Bar Muscle-Up

E. 5:00 AirBike @ Recovery Pace

F1. Fingers-Facing Wrist Stretch (3 x 0:30)
F2. Foam Roll Lats (3 x 0:30 / side)
F3. Forward Fold Stretch (3 x 0:30)

Saturday, Feb. 13

The Name Game #26

A. 7:00 AirBike @ Easy Pace, nasal

B1. Burpee (3 x 5)
B2. Air Squat Hold w/ Rig Support (3 x 20s)
B3. Elevated Cat Pose (3 x 20s)
B4. Squatting Ankle Mobility (3 x 20s)

C. Light Dumbbell Thrusters (3 x 5 / side)

D. EMOM 6: 3-4 Burpee Broad Jumps
*focus on footwork and movement economy while meeting the standards

E. Rehearsal
3:00 AirBike @ 10:00 Test Avg. Wattage
…
2 Rounds @ Workout Pace
-8 Burpee Broad Jump 6/4ft
-8 Single Arm Dumbbell Thrusters 50/35lbs

(Rest 4-6:00)

F. Test

“EI8HT”

8 Rounds for Time [8 Min Time Cap]
-8 Burpee Broad Jump 6/4ft
-8 Single Arm Dumbbell Thrusters 50/35lbs

G. 5:00 AirBike @ Recovery Pace

H. Foam Roll – 5:00 Clock – Muscle Groups of Choice

Sunday, Feb. 14

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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