Week of 3.29.21

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ZOAR Fitness

1 year ago

Please comment with any questions you have about execution of the program.

Also, please share your results, weights, scores, etc.

Stay the Course.

Hunter Rosenberg

1 year ago

So stoked to be back on a normal schedule for the programming and for this new cycle!

Monday:

Completed the row in the morning at the intended pace. Finished around 6600 meters. Felt solid and smooth the whole time
Snatch – 135lb
Clean and Jerk – 205lb
Back Squat – 305lb
E1 & E2 – Completed

Tuesday:

The squat box jumps were awkward at first as Ive done anything like that before but the last 5 reps or so felt good
Squat Clean, Front Squat and Jerk – 190lb, any weight overhead for me is always the hardest part. At that weight the squat clean and front squat are super easy. I believe technique and overhead mobility needs work for sure
Strict Press – 145lb
AMRAP – completed 7 rounds, was a struggle to not want to push the pace. Had to keep slowing myself down especially on the row, the burpees and toes to bar felt good

Author

ZOAR Fitness

1 year ago

Reply to Hunter Rosenberg

Solid work. Excited to see ya’ get after it this cycle!

Hunter Rosenberg

1 year ago

Wednesday:

Run was good, dont know the last time i did a longer duration run so that felt good, ended up being 125-150m sprints then rest for 1:30
Snatch + Snatch Balance + OHS – started at 95 then 105, 115, 135
Back Squat 4×6 @285

Thursday:

Deadlift – hit 435 for 1RM
Completed D-G, the strict chest to bar were the toughest part

Friday:

30 min on the Echo Bike, was terrible haha my legs felt like jello getting off
completed the squat snatch at 115 for all the reps, was really focusing on technique and being quick under the bar. noticed today hip mobility is the limiting factor so going to work on that seperately
Back Squat 1RM – 385
Weighted Pull Up – 70lb

Excited for the mash up tomorrow!

Alec Eggerton

1 year ago

Fun last two days. That sandbag carry, which I didn’t even finish, was stupid after finding that 1 Rep on Dead’s. Got 435 but wasn’t happy with how it looked m..although it moved well.

Squat today was very weak being my tight back from the dead’s. Got 410 but noticeably tight and sore from yesterday.

Excited how the squat snatch is progressing. Starting to feel stronger and more confident. Was at 125 for the 4 sets.

Got 75 on the weighted pull up. Jumped to 88 pounds too quick; failed, and had to dial it back to 75 for a successful rep.

Author

ZOAR Fitness

1 year ago

Mash

Part 1: 4:33
(Dubs *nearly* unbroken, mostly quick singles for the barbell)

Part 2: 5:50
(First set of sHSPUs was a big mistake)

Part 3: 7:00
(Subbed 3 STO 205 for BMU)

Total Time = 27:23

Last edited 1 year ago by ZOAR Fitness

Alec Eggerton

1 year ago

Mash
Part 1 I scaled double unders to singles and kept all singles on power cleans
4:59

Part 2 was extremely tough. Once I got into 15 and 9 I just hit singles for HSPU and 3×7, 10/5, and 9 for front squat.
9:45

Part 3 was cake except the devil press. Good god did those kill me.
6:35

Total 30:39