For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, August 16
B. Front Rack Mobility Checklist
C. Front Squat (5,3,1 | 5,3,1) full rest b/w all
*1st wave moderate, 2nd wave heavy
D. Snatch: Build to a Double @ 75%
*b/w sets prep as needed for Bar Muscle-Ups
+
4 Sets: (rest 3:00 b/w)
500m Row @ Ramping Pace
-0-100m @ 2k TT Pace +20s
-100-200m @ 2k TT Pace +15s
-200-300m @ 2k TT Pace +10s
-300-400m @ 2k TT Pace +5s
-400-500m @ 2k TT Pace
-Rest 15s
3 Rounds
-2 Squat Snatch 75%
-3 Bar Muscle-Up
*score is total time including rest
Coach’s Notes: At first glance this may seem complicated, but it’s actually pretty straight forward. You will row 500m, increasing your pace every 100m, ending at your 2k Time Trial (TT) pace. Then you will rest / transition for 15s, and then go into the three round of muscle-ups and snatches. Rest 3:00 and repeat 3 more times.
+
Row 3k @ Nasal Cap
+
Banded 90-90 Raises (3 x 12-15)
Tuesday, August 17
-5:00 Walk with Breath Sync
-5:00 Row @ Easy Pace – nasal
+
C1. Ring Rows (2 x 8)
C2. Wall Walk + 5 Wall-Facing Scap HSPU (2 Sets)
C3. Band Assisted Pistols (2 x 8)
+
AMRAP 8:00
-3 Strict Pull-Ups
-5 Strict Handstand Push-Ups
-8 Alternating Pistols
+
For Time
-20 Toes-to-Bar
-1k Run
-20 Toes-to-Bar
-1k Run
-20 Toes-to-Bar
+
-5:00 Walk with Breath Sync
–Hip Flexor Mobility Checklist
Wednesday, August 18
A1. PVC Dislocate in Curled Seiza (3 x 15)
A2. Muscle Snatch + Overhead Squat (3 x 5 Complexes) empty bar
B. E2M x 6: 2 Snatch High Pull + Snatch
*start @ 70% and build as able
*control the lower speed on both snatch pulls and TnG each rep
C. E2M x 6: Hang Power Clean + Hang Squat Clean + Jerk
*all sets @ 80% of Weakest Lift
+
[25:00 External Clock]Row @ Max Pace +6s, until Failure
*rest 90s
*score is total distance
*in other words, if the fastest pace you’ve ever flashed on the rower is 1:20/500m, you must hold at or below a 1:28 pace for as long as possible
+
12:00 AirBike @ Recovery Pace – nasal
-E3M: Foam Roll 60s; Choice Muscle Groups
+
Supine Hamstring Stretch (2 x 0:45 / side)
Thursday, August 19
{15:00 Clock} Inversion Practice
Coach’s Notes: This could be a number of things, but most important is that you are getting upside down. If you don’t have Handstand Walks or Holds down yet, feel free to work your way through this progression. If you are proficient in those skills, feel free to work on more advanced skills like setting up a Handstand Walk Obstacle Course, or practicing freestanding Handstand Push-Ups.
+
25:00 @ RPE 4 / Zone 0
-25 Cal AirBike
-25ft Forward Bear Crawl
-25ft Backward Bear Crawl
+
25:00 @ RPE 4 / Zone 0
-25 Cal Row
-25ft Forward Crab Walk
-25ft Backward Crab Walk
+
10:00 Mobility; Self-Directed
Friday, August 20
A1. Goblet Cossack Squats (3 x 6) Light DB/KB
A2. Goblet Sumo Stance Good Morning (3 x 6) Light DB/KB
B1. Goblet Squat (3 x 6) @33×1 – Light DB/KB
B2. Box Squat Jump (3 x 4) 30/24″
C. Back Squat (5 x 4) 80%
+
AMRAP 7:00
-10 Cal AirBike
-10 Burpee Box Jump Over 24/20″
…
(5:00 Walk with Breath Sync)
…
23:00 AirBike @ Zone 1 – nasal only
-E2M(-0:00): 7 No Jump Burpees
+
2 Rounds
-1:00 Foam Roll Quads
-1:00 Kneeling Hip Flexor Stretch w/ Banded Distraction per side
Saturday, August 21
The Name Game
2 Rounds @ Smooth Pace
-2:00 Row
-2:00 AirBike
+
B. Hanging Gymnastics Prep Routine
C1. Box Jump, Step Down (4 x 4) 30/24″
C2. HSPU (4 x 4-6) ran
*start with hands at head level and inc. deficit each set
D1. Deadlift (4 x 5) rest 20s
*start at 135/95, end at 315/205lb
D2. Strict Pull-Ups (4 x 2-3) full rest
E. Rehearsal
*complete 2 small sets of each movement
+
“Mermaid Man”
For Time (18:00 Cap)
-50 Wall Ball 30/20lb, 10/9ft
-40 Chest-to-Bar
-30 Deadlift 315/205lb
-20 Handstand Push-Ups; 8/5” Deficit
-10 Box Jump Over 40/30”
+
-5:00 AirBike @ Easy Pace
–Foam Roller Routine
Sunday, August 22
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Hello ben,
Sorry i am a bit behind on schedule. I have a question on monday 16th august, the front squat, how should we do the wave? Any percentage to follow? Thanks
Hey Aimran, my apologies for the late reply. Since this is your first time commenting, it got put into a spam comments folder, which I rarely check. You are an approved commenter now, and if you reply to the sticky comment on each thread, I’ll get an email notification which will be the fastest way for me to respond. Again, sorry about that.
Not sure if you still need an answer to your question, but no there’s not “Rx” percentages. Simply use wave 1 as a feeler, keeping things moderate (maybe RPE 7). Then build the weight in each set for wave 2 so it is heavy (maybe RPE 8.5-9).