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Monday, May 24
AM (Recovery – Optional But Highly Encouraged)
5 Rounds [25:00]
-2:30 AirBike (or) Row @ Zone 0
-2:30 Mobility (or) Foam Roll
PM
A1. PVC Dislocate (3 x 12) sub a band
A2. Sumo Stance Good Morning (3 x 10) @40×0 – empty bar
A3. Squatting Ankle Mobility (3 x 20s)
B. Power Snatch: Build to 95% of Power Snatch
C. Squat Clean & Jerk: Build to 90%
Tuesday, May 25
A. 5:00 AirBike @ Z0
B1. Elevated Achilles Stretch (3 x 20s / side)
B2. Cossack Squat (3 x 6) 2s pause each
B3. Elevated Cat Pose (3 x 20s)
B4. MaGill Bird Dog (3 x 3 / side)
C. Back Squat: Find 1RM (ReTest)
[wpdiscuz-feedback id=”avmps4i0ry” question=”Please record (1) the exercise (2) your PreTest load (3) your ReTest load” opened=”0″][/wpdiscuz-feedback]D. Strict Press: Find 1RM (ReTest)
E. Shoulder Mobility Checklist
Wednesday, May 26
PM
A. 1k Row (or) Ski
B1. Speed Steps (3 x 30)
B2. Scap Pull-Ups (3 x 8)
C. Double Under Silos
Silo 1 [Less than 20 unbroken consistently]
[12:00 Clock] Move Through the Following Playlist
Silo 2 [Less than 50 unbroken consistently]
5 Sets:
-20 Speed Steps (directly into) 20 Double Unders
-Rest to Recovery
+
8:00 of Practice: Double Unders in Corridor
Silo 3 [More than 50 unbroken consistently]
EMOM 10: 30 Double Unders AFAP
D. Murph Prep (Vested If Able)
Complete @ Projected Test Pace
1200m Run
…
12 Rounds
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
(or complete 75, 150, 200 – if goal is unpartitioned)
…
1200m Run
Thursday, May 27
5k AirBike @ Warm-Up Pace – nasal
+
A. ZOAR Run Warm-Up
B. E2M x 6 Sets: 20m Prowler Push @ Sprinty Load
*sub 40m hill sprint
C. Power Snatch + Snatch Balance (7 Sets)
*build every other set, end on a win (no misses)
D. Split Jerk: from the rack (5 x 2) 80%
+
3 Rounds for Time
-15/12 Calorie Row
-50ft Farmers Lunge 50/35lbs per hand
+
3 Rounds
-1:30 AirBike @ Recovery Pace
-1:30 Row @ Recovery Pace
-1:30 Seated Biceps Stretch
Friday, May 28
AM (Recovery – Optional But Highly Encouraged)
5 Rounds [25:00]
-2:30 AirBike (or) Row @ Zone 0
-2:30 Mobility (or) Foam Roll
PM
x4: 100m Walk, 200m Run @ Smooth Pace
+
A1. Dip Stretch (3 x 20s)
A2. Elevated Cat Pose (3 x 20s)
A3. Kneeling Overhead Plank (3 x 20s)
A4. Banded Good Morning (3 x 12)
B. MaGill Bird Dog (3 x 3 / side)
[wpdiscuz-feedback id=”u232ss28wn” question=”Please record (1) the exercise (2) your PreTest load (3) your ReTest load” opened=”0″][/wpdiscuz-feedback]C. Deadlift: Find 1RM (ReTest)
[wpdiscuz-feedback id=”u232ss28wn” question=”Please record (1) the exercise (2) your PreTest load (3) your ReTest load” opened=”0″][/wpdiscuz-feedback]D. Weighted Chin-over-Bar Pull-Up: Find 1RM (ReTest)
[wpdiscuz-feedback id=”u232ss28wn” question=”Please record (1) the exercise (2) your PreTest load (3) your ReTest load” opened=”0″][/wpdiscuz-feedback]E. Weighted Ring Dip: Find 1RM (ReTest)
F. Shoulder Mobility Checklist
Saturday, May 29
The MASH
A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)
B. 4 Rounds @ Warm-Up Pace
-4 Burpees
-6 Double Dumbbell Deadlift
-8 Beat Kips
-10 Row Cals
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Burpee over the Rower Rail
-Toes-to-Bar
-Hang Power Clean
-Double Dumbbell Snatch
(Rest 5:00)
D. Sport
For Total Time
2 Rounds
-18/14 Calorie Row
-14 Burpee Over Rower Rail
(Rest Exactly 5:00)
-40 Dumbbell Deadlift 50/35lbs per Hand
-30 Toes-to-Bar
-20 Hang Power Clean 115/85lbs
(Rest Exactly 5:00)
6 Rounds for Time
-6/4 Calorie AirBike
-4 Dumbbell Snatch 50/35lbs per Hand
*you must reset the monitor each round
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, May 30
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
410 pre test
427 retest
Strict press
165
173