Week of 3.22.21

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, March 22

(Option #1: ReTest Open Workout)

If you are retesting, see the 21.2 strategy post for updated details and the full warm-up. Also be sure to read How to Improve on a ReTest and do you homework before executing the workout.

(Option #2: Hard Training Day)

A. 3 Rounds @ Warm-Up Pace
-20/15 Calorie AirBike
-15 Breath High Plank Hold, nasal
-10 Staggered Stance DB RDL (5R leg lead, 5L leg lead) 25/15 per hand

B1. MaGill Side Plank (3 x 5 Breaths / side)
B2. Ice Skater Jumps (3 x 6) @ Max Effort

C. Front Squat w/ Hook Grip (3 x 3) 50% @32×1

D. Pause Front Squat + Front Squat (6 Sets) @72-74%

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E3M x 5 Sets [15:00]
[In a 1:30 Working Window]
-8 TnG Snatch 95/65lbs
-Max Calorie AirBike
*AirBike Calories must increase each round

Coach’s Notes: If at any point you fail to increase your AirBike calories, you must terminate the workout and ride the AirBike at a recovery pace the remainder of the 15 minutes. Set a goal to start at RPE 6 on your first set and complete your last set at RPE 8.5-9. For the snatches, you can choose to power, snake, or muscle snatch. Pick an option that is comfortable and efficient, rather than trying something new today. This piece should be challenging, but this is not a day to lay it all out there and trash yourself.

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10:00 Ski, Row or Run @ Zone 2 Heart Rate (Moderate Pace)

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Accumulate…
-2:00 Passive Squat Hold
-2:00 Dead Hang from a Pull-Up Bar
-100 Seated Banded Hamstring Curls

Tuesday, March 23

(Hard Training Day)

A. ZOAR Snatch Warm-Up
*row, ski or run for part 1

B. Overhead Squat: Build to 85% for a Pause Single

C. Hanging Gymnastics Prep Routine

D. EMOM 8
1) 6-8 Overhead Squat 95/65lbs
2) 6-8 Chest-to-Bar

E. EMOM 8
1) 6-8 Thrusters 95/65lbs
2) 6-8 Toes-to-Bar

F. 5:00 Walk with Breath Sync

G. Foam Roller Routine

H1. 90-90 Hip Rotations (3 x 12)
H2. Banded 90-90 Raises (3 x 12)
H3. Tabletop Glute Bridges (3 x 12)

Wednesday, March 24

(Light Training Day)

A. x7: 30s Row, 30s Rest @ Sustainable Power
*return to nasal breathing during the rest periods

B. Power Clean: Build to 92-94%
*no misses permitted – this is not a max

C. Deadlift: Build to 92-94%
*drop the weight from the top for all reps

D. For Time: 10 Macho Mans 155/105lbs
Buy-In: 60/50 Cal Row – must be nasal breathing only
*macho man = 3 power clean + 3 front squat + 3 push jerks

Coach’s Notes: The nasal breathing requirement for the buy-in is to act as a governor. It will slow you down, and that is the goal. Be clean and efficient on the barbell. Work to make these complexes easy. Aim for RPE 7-8 to finish this piece. Again, today is not your day to go all out.

E. Strict Press (3 x 3) @80%

F1. Overhead Triceps Stretch (3 x 0:30 / side)
F2. Fingers-Facing Wrist Stretch (3 x 0:30)
F3. Glute Med Stretch (3 x 0:45 / side)

Thursday, March 25

(Light Training Day)

A. Joint Rotations Warm-Up

B. 5:00 Cyclical of Choice @ Z1

C. Hanging Lat Activations (3 x 5) @ Max Effort

D. BMU Mount Drill (1.1.1.1.1) Rest 3-5s

E. BMU Mount + Hips-to-Bar (1.1.1.1) Rest 8-12s
*even if you can’t get your hips all the way to the bar, move with the intention to do so

F. Bar Muscle-Up (5-8 Singles) based on proficiency
*if needed convert this to a Banded BMU

G. Banded Front Rack Stretch (2 x 30s / side)

H. Triple Pause Thrusters (3 x 3) 65/45lbs

I1. Sumo Stance Good Morning (2 x 8) 65/45lbs
I2. Cossack Squats (2 x 8)

J1. Tabletop Glute Bridge Hold (3 x 20s) Rest 10s
J2. Seated Biceps Stretch (3 x 45s) Rest 20s
J3. Band Pull Apart in Seiza Sit (3 x 15) @ controlled tempo | Rest 20s

Friday, March 26

(Open Test Day)

Each Thursday evening, Open workouts will be announced at 5pm Pacific. By 7pm Pacific I will have an initial Tips & Strategy post live on the site, which I will also post here.

Therefore, if you are a person who plans to test Friday AM, you will have access to resources to help you formulate a strategic plan for the workout.

As I have new information and more data comes out about each test, I will continue to update that post. I will also provide details about how to think about a retest, and post it in the following Monday.

Each Monday of the Open, there will be an option to retest, as well as a regular training day for those choosing not to retest.

Saturday, March 27

(Moderate Training Day)

A. 5:00 Cyclical of Choice @ Z0, Nasal

B. Foam Roller Routine

C1. PVC Dislocates (3 x 8)
C2. Goblet Squat Hold (3 x 8 Breaths) 25-35lbs

D. Power Snatch (4 x 1.1.1) @75% | Rest 10s, Rest 1:30

E. Back Squat (3 x 4) @22×1 @60%

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20:00 @ Conversational Pace (RPE 5)
-15 Calorie AirBike (Zone 1 Cap)
-12 Hollow Body Rocks
-9 Palov Press / side
-6 Muscle-Up Ring Rows
-15 Calorie Row (Zone 1 Cap)
-12 Breath Arch Body Hold
-9 Kang Squat with trainer bar / pvc
-6 Muscle-Up Ring Rows

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-5:00 AirBike (or) Row @ Recovery Pace, Nasal
–Foam Roller Routine

Sunday, March 28

(Active Recovery)

Coach’s Notes: The goal of this piece is to promote blood / lymph flow in a non-stressful way that facilitates an anabolic (re-building) state. If you choose to disregard the heart rate zones and add intensity, this will become catabolic (tearing down) and counterproductive.

You may complete this protocol in the AM, PM or both.

5 Rounds [25:00]
-3:00 Erg of Choice (or Walk) @ Zone 0
-2:00 Foam Roll (or) Mobility

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