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Oly Lift Deload Week
This week, Snatches and Clean + Jerks percentages will be back off.
However, the other elements of the program will continue to progress.
That being said, if you are feeling particularly beat up lately, consider modifying squat, deadlift and/or strict press percentages as well this week.
This will allow you to finish out the remainder of this cycle without too much accumulated fatigue.
Monday, April 26
AM (Optional But Highly Encouraged)
Row | 3 Sets:
-3:00 @ Zone 1
-1:00 @ 5k TT Pace -2-3s
-3:00 @ Zone 2
-1:00 @ 5k TT Pace -2-3s
*Rest 2:00 b/w Sets
PM
B. EMOM 7: Power Snatch + Snatch 60%
C. Back Squat
(1 x 1) 95%
(3 x 3) 85%
D. Murph Prep
10 Rounds @ Steady Pace (wearing vest)
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
+
4 Rounds (wearing vest)
-400m Run @ Estimated Murph Pace
-200m Walk
+
E. Kneeling Hip Flexor Stretch with Banded Distraction (1:30 / side)
F. Couch Stretch with Banded Distraction (1:30 / side)
G. Seated Biceps Stretch (2:00)
Tuesday, April 27
A. EMOM 12 – nasal breathing only
1) 50s Erg 1 – Choice
2) 50s Erg 2 – Choice
3) 50s Single Unders
B1. Cossack Squat (3 x 8) 2s pause each
B2. Front Rack Hold 95/65lbs (3 x 45s)
*maintain a full hand on the barbell
B3. Wall Walk + 15s Wall-Facing Handstand Hold (3 Sets)
C. EMOM 5: 5 Thrusters @ 35% of C&J
D. Strict Press (4 x 4+) 83%
Coach’s Notes: This means you will perform 4 sets of 4, then on the final set, you will perform an AMRAP at the same weight. The goal is to hit a minimum of four reps, but ideally you will be several reps above that.
+
2 Sets:
…
AMRAP 3:00
-4 Wall Walks
-4 Burpee Box Jump Over
*both men & women use 24″ box
(Rest 2:00)
AMRAP 3:00
-4 Dumbbell Box Step Over 24/20″ | 50/35lbs per Hand
-8 Dumbbell Hang Power Cleans 50/35lbs per Hand
(Rest 2:00)
AMRAP 3:00
-8 Dumbbell Front Rack Alternating Reverse Lunges 50/35lbs per Hand
-4 Wall Walk
(Rest 6:00)
Coach’s Notes: Yes, both sets you will do all three pairings of AMRAPs. So this element of the session will take 32 minutes, including the rest. All the movements are meant to be interfering, which is even more of a reason to pace conservatively. Treat these piece like it’s a 30 minute workout, not a series of short AMRAPs. Start conservative and do NOT allow yourself to chase scores. Keep things smooth and efficient from start to finish.
+
3:00 AirBike @ Recovery Pace (Nasal Only)
+
3 Rounds
-1:00 Overhead Triceps Stretch
-1:00 Fingers-Facing Wrist Stretch
Wednesday, April 28
AM (Optional But Highly Encouraged)
AirBike | 7 Rounds
-3:00 @ Zone 2
-2:00 @ Recovery Pace, Ending in Zone 0
PM
A. 3 Rounds @ Warm-Up Pace
-12 90-90 Hip Rotations
-20s Breath Down Dog Hold
-12 Tabletop Glute Bridges
-20s Squatting Ankle Mobility – 35/25lbs
B. Sotts Press Variant – Your Choice (3 x 6) empty bar
C. High Hang Squat Snatch + Snatch Balance (5 Sets x 2 Complexes) 55-60% of Snatch
D. Pause Back Squat: Build to Heavy Single
E. Tuck Hold in Ring Support (3 Tough Sets)
F. Dip Hold on Rings: Accumulate 60s
G. Banded Shoulder Health Routine
Thursday, April 29
A1. Alternating Reverse Lunge (4 x 16)
A2. Kettlebell Windmill (4 x 5 / arm) moderate – sub a Dumbbell
A3. Low Ring Plank Pike (4 x 5)
A4. Sandbag Static Hold (4 x 20-30s) 150/100lbs
*sub a Moderately Weighted Goblet Hold
B. Deadstop Deadlift (6 x 2) 86%
C1. Strict Chest-to-Bar (10 x 2)
C2. Strict Ring Dip (10 x 2)
*for C1 & C2 – weight or assist to make appropriately challenging
*for C1 & C2 – goal is to match last week’s level of weight or assist
D. Every 90s x 7 Sets: 50m Incline Sprint @ ME
*this can be completed on an actual hill, a treadmill on a moderate incline or a curved runner
E. Accumulate…
-3:00 Walk with Breath Sync
-2:00 Lizard Stretch per Side
-2:00 Foam Roll Back
Friday, April 30
AM (Optional But Highly Encouraged)
Move Through…
-10:00 Row (or) AirBike @ Zone 1
-10:00 Run @ Zone 2
-10:00 Row (or) AirBike @ Zone 1
+
A1. Kneeling Hip Flexor Stretch (2 x 0:30 / side)
A2. Calf Stair Stretch (2 x 0:30 / side)
PM
A. ZOAR Snatch Warm-Up
*erg of choice for part 1
B. Snatch with Slow Pull ‘Til the Knee (4 x 1.1) 65%
C. Back Squat (5 x 5) 80%
D. Handstand Silos
Silo 1 (Cannot Consistently Do a 5s Freestanding Hold)
6 Rounds, Resting Fully b/w Elements
-20s T-Spine Opener
-20s Rig-Banded Handstand Hold
-20s L-Sit Plate Overhead Hold 35/25lbs
Coach’s Notes: In the HS Hold, work to feel the pressure in your fingers to maintain balance. Actively “grabbing” the floor will help create a more stable wrist position, much like the toes and feet in a squat.
Silo 2 (Can Consistently Do a 5s Freestanding Hold)
6 Rounds, Resting Fully b/w Elements
-20s T-Spine Opener
-1 Static Handstand Hold for Max Time
F. Russian Baby Maker on the Wall (4:00)
Saturday, May 1
The MASH
A. 5:00 Row @ Warm-Up Pace (Nasal Breathing Only)
B. 4 Rounds, resting b/w movements
-8 Wall Balls
-2 Wall Walks
-6 Bar-Facing Burpees
-4 Ring Rows w/ 1s pause at chest
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Handstand Push-Ups
-Deadlift
-Ground-to-Overhead
(Rest 5:00)
D. Sport
For Total Time
21-15-9
-Handstand Push-Up
-Deadlift 225/155lbs
(Rest Exactly 5:00)
4 Rounds
-25/20 Row Calories
-25 Wall Balls 10/9ft, 20/14lbs
*reset the monitor each round
(Rest Exactly 5:00)
4 Rounds
-8 Ground-to-Overhead 95/65lbs
-10 Bar-Facing Burpee
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, May 2
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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