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Monday, April 11
*note: if you wish (or) if you’re schedule permits, complete the powerlifting and run work as two separate sessions
Move Through…
-4:00 AirBike @ Easy Pace
–ZOAR Run Warm-Up
-EMOM 4: 4 Box Jump, Step Down 30/24″
+
A. Back Squat (5 x 6-8) 75%
B. Hand-Release Deadlift (5 x 5-6) 75%
C. Bench Press (5 x 7-9) 75%
+
10-12 Rounds
-1:30 Run @ 12:00 Test Pace
-1:00 Recovery Walk
+
EMOM 16
1) 20s Max Wall Walks
2) 8 Double DB RDL @30×0 50/35lb per Hand
3) 15s Max Strict Ring Dips
4) 20s Max Double DB Deadlift 50/35lb per Hand
+
400m Walk with Breath Sync
–Hip Flexor Mobility Checklist
Tuesday, April 12
5 Rounds @ Warm-Up Pace
-250m Row
-15s Dead Hang from Rope
-15s Elevated Cat Pose
-5 Upright Row + Strict Press; empty bar
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E2M x 2-4 Sets:
-1 Legless Rope Climb + 1 Rope Climb
*modified to two regular rope climbs if necessary
+
A. 3 Rounds for Time
-100 Double Unders
-3 Rope Climbs 15ft
-Rest 60s-
B. Strict Ring Muscle-Up (5 x 2)
*for most athletes, this means using a double band assist
*if necessary, modify this to a low ring transition drill
C. 2 Sets:
AMRAP 4:00: (rest 4:00 b/w)
-12 Hang Power Clean to Overhead 95/65lb
-6 Sandbag Box Step-Over* 100/70lb
*hold as you please
*equipment sub 50/35lb dumbbells per hand
+
Move Through…
–Seated Biceps Stretch (3 x 1:00)
–Supine Breathing (3:00 @ 2040 cadence)
Wednesday, April 13
EMOM 9
1) 45s Ski @ Smooth Pace (sub AirBike)
2) 3 Wall Walks
3) 20s Elevated Cat Pose + 20s Finger-Facing Wrist Stretch
+
Inversion Silos
Silo 1: Unable to Handstand Walk 10ft Consistently
A. Inchworm Plank (3 x 3) rest as needed
B. L-Sit Plate Overhead Hold (3 x 20s) 25lb
C. Weight Shifts; Heels-to-Wall (2 x 8ea)
D. Shoulder Taps; Heels-to-Wall (3 x 6ea)
E. [8-10:00 Clock]
Handstand Walk Attempts; unfatigued practice
Silo 2: Able to Handstand Walk 10-25ft Consistently
A. Wall Walk + 8s Overhead Opener (4 Sets) rest 20-30s
B. Wall Walk (2 x 3) AFAP
*count your steps – goal is 4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (3 x 8ea)
D. Lateral Wall Walk; facing the wall (2 x 5ft / way)
E. [10:00 Clock] Unfatigued Handstand Walk Attempts
Silo 3: Able to Handstand Walk >25ft Consistently
A. Wall Walk + 8s Overhead Opener (1 x 2)
B. Wall Walk (2 x 4) AFAP – rest 30s b/w
*count your steps – goal is 3-4 up, 3 down
C. Shoulder Taps; Heels-to-Wall (2 x 8ea)
D. [5:00 Clock] Static Handstand Hold Practice
E. AMRAP 8:00 @ 70% Effort
-6 Deadlift 185/125lb
-6 Bar-Facing Burpees
-25ft Handstand Walk
-Rest 30s-
+
A. EMOM 10: 1 Squat Clean @86-88%
B. Front Squat (4 x 8) moderate @30×1
C. For Time // 30-20-10
–Double Dumbbell Hang Snatch 35/25lb per Hand
–Toes-to-Rings
D1. Fingers-Facing Wrist Stretch (3 x 0:30)
D2. Couch Stretch (3 x 1:00 / side)
Thursday, April 14
(recovery)
+
Accumulate 35-50 minutes at a Zone 2 Heart Rate
+
Weighted Shoulder Health Routine
Friday, April 15
B. Snatch Strength
EMOM 6: 1 Snatch
*start at 50% and build to 75%
…
E2M x 3 Sets: 1 Snatch @ 88-92%
…
E3M x 3 Sets: 1.1.1.1.1 Squat Snatch @ 70%
C. E3M x 3 Sets: 30s of Max OHS 135/95lb*
*or 60%, whichever is less
D. E4M x 4 Sets:
-16 DB Farmers Lunges 50/35lb per hand
-Max BMU, Until 1:30 Mark
(scale BMU to supinated strict pull-ups)
E. 12 Rounds
-0:30 Row
-0:40 Rest
*a good goal pace for this piece is between your 1k and 2k Time Trial split paces.
…
-5:00 Row @ Recovery Pace
–Foam Roller Routine
Saturday, April 16
A. Hip Flow Sequence (x4 / element)
B1. Bottom Half Only Back Squat (4 x 10) empty bar
B2. Elevated Achilles Stretch (4 x 20s / side)
C. Back Squat (6 x 4) 83%
AMRAP 9:00
-12 GHD Sit-Ups
-4 Wall Walk
(Rest 5:00)
AMRAP 7:00
-5 Toes-to-Bar
-4 Pistols
-3 Box Jump Over* 24/20″
*must step down
(Rest 5:00)
AMRAP 5:00
-8/5 Calorie AirBike; reset each
-16 DB Shoulder-to-Overhead 50/35lb*
*split evenly
+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Sunday, April 17
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Coach Ben, I have two questions about this week.
1) I see “snatches” and then “squat snatches”. I was planning on treating these all as squat snatches, is that the correct presumption?
2) I began The Protocol Tuesday of last week so I don’t have a 12:00 run for distance or last weeks running under my belt. Should I test my 12:00 run for distance tomorrow or just try to guess on it?
Great week of training. Only needed to modify the DB burpees/farmer lunge because it was taking me 1:25 to do that volume even at a clip. Went with 8 burpees/12 lunges with :30 left for BMU.
MASH
12 ghd/4 wall walks = 5+13
TTB/pistol/box over = 8 rounds
Cals and push press = 3 + 10 (did 11 cals per round because using a xebex bike)
I feel like I’ve been swimming for half an hour. I even have pool eyes.
Coach Ben, I have two questions about this week.
1) I see “snatches” and then “squat snatches”. I was planning on treating these all as squat snatches, is that the correct presumption?
2) I began The Protocol Tuesday of last week so I don’t have a 12:00 run for distance or last weeks running under my belt. Should I test my 12:00 run for distance tomorrow or just try to guess on it?
I think we covered 2 on IG, but for your first question…
When I write “Snatch” in strength work, you can assume this means a full squat snatch. When I write “Snatch” in a MetCon, you can assume it’s not required to do either a squat or a power, so you get to choose…which usually means power.