For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, August 30
x8: 30s Row, 10s Rest @ Ramping Pace
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A. Front Rack Mobility Checklist
B. [15:00 Clock] Build to Heavy Complex: Squat Clean + 4 Front Squat
C. Snatch: Build to a Double @ 83%
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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
4 Squat Snatch 83%
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Row 4k @ Nasal Cap
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Banded Crossover Reverse Fly (3 x 12-15)
Tuesday, August 31
-5:00 Walk with Breath Sync
-5:00 Row @ Easy Pace – nasal
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B. Band Assisted Pistols (2 x 8)
C. Alternating Pistols (3 x 60s) AMRAP; rest 2:00 b/w
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Interval “Nate”
AMRAP 20:00
-2 Ring Muscle-Ups
-4 Strict Handstand Push-Ups
-8 American Kettlebell Swings 53/35lb
*rest 30s b/w rounds
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Wednesday, September 1
A1. PVC Dislocate in Curled Seiza (3 x 15)
A2. Muscle Snatch + Overhead Squat (3 x 5 Complexes) empty bar
B. Power Snatch + Snatch Balance (7 Sets)
*start @ 65% of Power snatch and build every other set
C. E2M x 8:
-3 TnG Power Clean @ 70%
-6 DB Box Step-Over 50/35lb per Hand; 24/20″
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For Time [Use External Clock]
Accumulate 1k Rowing @ 500m TT Pace (or) Faster
*you have 5 stroke to get under that pace
*hold it as long as you can
*when you fail, rest 60s
*note total time, including rest
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12:00 AirBike @ Recovery Pace – nasal
-E3M: Foam Roll 60s; Choice Muscle Groups
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Lizard Stretch (2 x 0:45 / side)
Thursday, September 2
{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.
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45:00 @ RPE 4 / Zone 0
-1k AirBike
-2 TGU / arm; light to moderate
-500m Row
-50m Suitcase Carry 20/15kg; switch halfway
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10:00 Mobility; Self-Directed
Friday, September 3
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EMOM 6: 30s Form-Focused Run
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4 Rounds
-3:00 @ Smooth Pace
-1:00 @ Estimated 5k TT Pace
-1:00 Walk
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A. Kneeling Hip Flexor Stretch (3 x 0:45 / side)
B. Passive Squat Hold: Accumulate 3:00
Saturday, September 4
The Name Game
5:00 AirBike @ Smooth Pace
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A1. Banded Good Morning (3 x 10) @40×0
A2. Banded Front Rack Stretch (3 x 30s / side)
A3. Box Step-Up (3 x 12) 24/20″
B1. Box Jump, Step Down (3 x 6) 24/20″
B2. Elevated Achilles Stretch (3 x 20s / side)
B3. Light Double DB Power Clean (3 x 8)
C. Box Jump Over (2 x 6) 24/20″
*25ft bodyweight walking lunge after each set
D. Rehearsal
Complete 1 Rounds of Workout @ Projected Pace
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“Trippy”
AMRAP 12:00
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 DB Power Clean 50/35lb per Hand
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 Box Jump Over 24/20”
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-5:00 AirBike @ Recovery Pace
–Foam Roller Routine
Sunday, September 5
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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