Week of 3.6.23

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

---

Monday

A. ZOAR Snatch Warm-Up

B. Snatch + Hang Snatch + Snatch Balance (8 Sets)
*start at 60×2,70%x2,75%x4

C. Every 3:00 x 5 Sets:
-8 Overhead Squats; build across
-Max Chest-to-Bar, Until 60s Mark

D. 3 Sets: (rest 4:00 b/w)
AMRAP 4:00
-3 Power Clean 155/105lb
-3 Box Clear Over 20″ (M&F)

E1. Elevated Achilles Stretch (3 x 30s)
E2. Banded External Rotations (3 x 10ea)

F. 7:00 Supine Breathing @ 3060 Cadence

Tuesday

A. Jerk Warm-Up 1.0

B. Split Jerk with Pause in Dip (6 x 2) 70-75%

C. Deadlift (5 x 5) @50×3
*start at 60% and build to tough set while holding the tempo

D. Wall Walk (4 x 10) rest 3:00

E. AMRAP 30:00 @ 60-70% Effort
-20/15 Calorie AirBike
-50ft DB Walking Lunge 50/35’s
-50 Plank Shoulder Taps
-20/15 Calorie Row
-50 Double Unders
-20 GHD Sit-Ups

F. DB Bicep Curls (4 x 20) alternating

Wednesday

5:00 Choice Erg; Easy
…
30 Each…
-No-Jump Burpee
–Seated Single Leg Hip Rotations (L)
-Air Squat Hold
-Seated Single Leg Hip Rotations (R)
-Bottom Half Only Air Squats @ Tempo
-Flat Back Forward Fold
-Thrusters; empty bar

+

A. Every 2:00 x 8 Sets:
-7 Thrusters; heavy & unbroken
-10 Burpee to 12″ Target

B. For Time
-25 Bench Press 185/125lb
-150ft Handstand Walk
-10 Rope Climbs

C. EMOM 12
1) 6 DB Strict Press @ RPE 7
2) 15s Max Strict Pull-Ups

D. Joint Health
Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rototation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side

Thursday

(recovery)

[30:00 Clock]
-20s Ring Support Hold
-15 Calf Raises; off plate
-15 Back-to-Wall Tib Raise
-15 Banded Face Pulls
-15 Banded Hamstring Curls
-15 Hip Extensions on GHD; 1s pause
-10 Pausing Cossack Squats
-10 Down-Dog to Up-Dog; 2s pauses
-10 Tabletop Glute Bridge; 2s pause

+

EMOM 12
1) 7 Deficit RDL 35% of DL @40×1
2) 6 Front Squat 40% @42×1
3) 5 Barbell Bent Over Row @30×1; RPE 7

+

EMOM 18 @ 70-80% Effort
1) 45s AirBike; nasal
2) Walk as Rest
*Min 1,3,5,7,9: 60% effort
*Min 11,13,15,17: AFAP maintaining nasal

+

Choice Quad Soft Tissue Care / Massage

Friday

3 Rounds
-500m Row
-20 Alternating Lizards
-20s Elevated Cat
-5 Front Squat; emtpy bar
-5 Strict Press empty bar

+

A. Every 90s x 6 Sets:
-3 TnG Clean & Jerk

B. Every 90s x 6 Sets:
-1 Clean & Jerk

C. Front Squat (7 x 2) @50×1 – 74%

D. Every 8 Minutes x 3 Sets:
For Time // 12-9-6
-KB Ground-to-Overhead* 70/53lb
-Bar-Facing Burpee

*it can be held however and you can use one hand or two, but get it from the ground to completely locked out overhead (inverted vs. upright doesn’t matter at the top)

E. 1k Row @ Easy Pace

F. Choice Mobility

Saturday

15:00 AirBike @ Warm-Up Pace
-At 3,6,9,12min: 5 Hang Power Snatch + 5 OHS; emtpy bar

+

A. Low Hang Power Snatch (4 x 4) ~50%

B. Hang Squat Snatch (3 x 3) 60-70%

C. Hang Snatch (6 x 1)
*start at 70% and build to tough single

D. For Time
-40 GHD Sit-Ups; 14/10lb Medball
-20 Ring Muscle-Ups

E. For Time
-75 Wall Balls 20/14lb to 11/10ft
-25 Wall Walks

F. For Time
-30 BJO 30/24″
-30 Back Squat 225/155lb
-30 BJO 30/24″

G. 8 Rounds @ 60% Effort
-30/25 Calorie Row
-25ft BB OH Lunge 115/85lb

H. 4 Rounds
-5-7 Glute-Ham Raise; 4s lower
-15 Banded Ext Rotation / arm; elbow-by-side

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.