Week of 8.31.20

Monday, Aug. 31

AM (optional)

30-45 Minutes @Z1 Heart Rate Zone
*Erg(s) of Choice

PM

A. ZOAR Snatch Warm-Up
*this is a standard warm-up that we will use frequently
*you will be served best to memorize it

B. Squat Snatch: Build to 1RM (TEST)
*full rest between all sets
*singles for all reps
*only one miss permitted at a weight

Please Record Your Results.

C. Front Squat (5 x 3) @30×0 | Start @70% & climb, ending @87%
*take 2-3 warm-up sets before counting your 5 working sets
*during the warm-up sets, maintain a full grip on the bar (no fingertip grip)

D. MetCon
For Time // 20-14-8
-Calorie AirBike (F: 15-10-6)
-Burpee Box Jump Over 24/20″

Coach’s Notes: Despite being a (relatively) sprinty piece, there will be a big separate between middle of the road athletes and high level competitors. Powerful, fit athletes will be able to sprint each bike and continue to maintain skill though the BBJOs. But this is certainly not the strategy everyone should take. My advice is figure out how long the bike portion will take you, and then base you BBJO pace based on the time domain.

Also, I would suggest playing around with different types of Burpee Box Jump Over techniques to find a fast, yet sustainable technique. Check out this video for some options.

E. Couch Stretch (2:00 / side)

Tuesday, Sept. 1

A. 5:00 AirBike @Z0 Heart Rate

B. 3 Rounds @warm-up pace
-1 Wall Walk
-15s Short Hops
-15s Fingers-Facing Wrist Stretch
-15s Gorilla Grab Stretch

C. Double Unders (Skill)
Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions

Silo 2: 10-50 Double Unders unbroken consistently
Every 2 Minutes x 5 Sets: Max Unbroken Double Unders

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 10
-Odd: 25-40 Double Unders; As Fast as Possible
-Even: 40s AirBike @90% of 10:00 Test Avg Wattage

D. Strict Pulling
Strict Chest-to-Bar Pull-Ups (4 x 8) rest as needed
*band assisted, bodyweight or weighted to make appropriately challenging

E. Interval
6 Rounds for Time (Rest 1:30 b/w)
-3 Power Clean @78%
-11 Box Jump 24/20″ (see technique options)
-21 Wall Ball (20lbs,10ft) (14lbs,9ft)
*Rx+ Wall Balls, 30/20lbs

F. Mobility
Middle Split on the Wall (3:00)

Wednesday, Sept. 2

A. 3 Rounds @ warm-up pace
-60s Row, 1:1 Breath-to-Stroke Ratio, Nasal Breathing Only
-30s 90-90 Hip Rotations
-30s Air Squat Hold with Rig Support

B. Trunk Stiffness Prep
MaGill’s Big-3
2 Sets of: 3x Brace + Breath (for each exercise)

C. Back Squat (4×3) @30×0 @83-85%

D. Blended Cyclical
Every 6 Minutes x 4 Sets [24:00]
[In a 4:00 Window]
-Run 400m
-Max Distance Row

Coach’s Notes: So for those of you who aren’t familar with my programming style yet, this means that you will be performing 4 intervals each being 4 minutes with 2 minutes rest between. Many people will be somewhere between 1:45-2:00 on the run (7:00-8:00 per mile pace), which means this workout is pretty balanced between run and row. A good goal is to start at an RPE 6.5-7 on the first interval and build your row pace each set.

E. Flush
-Walk with Breath Sync: walk until you can sustain a 4-step inhale, 6-step exhale with relative comfort

F. Mobility
Seated Biceps Stretch (2 x 1:30) rest as needed

Thursday, Sept. 3

AM (optional)

30-45 Minutes @Z1 Heart Rate Zone
*Erg of Choice

PM (Recovery Session)

A. Aerobic Accessory
30:00 @Zone 0 Heart Rate
-250m Row
-12 Palov Press / side
-250m Row
-30s Goblet Squat Hold
-250m Row
-30s FLR Hold
-250m Row
-30s Dead Hang from the Pull-Up Bar

B. Mobility
Move Through…
-1:30 Hip Internal Rotation Stretch (per side)
-1:30 Elevated Pigeon Pose (per side)
-1:00 Elevated Achilles Stretch (per side)

C. Desk Athlete Mobility Checklist
Move through the following at any point during your day…
-Quads: 1:30 Couch Stretch per side
-Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
-Shoulders: 2:00 Seated Bicep Opener
-T-Spine: 2:00 Elevated Cat Pose
-Neck: 0:45 2-Way Neck Stretch per side

Friday, Sept. 4

A. ZOAR Clean & Jerk Warm-Up
*this is a standard warm-up that we will use frequently
*you will be served best to memorize it

B. Power Clean (TEST)
Build to 1 Rep Max (All Singles with Full Rest)

Please Record Your Results.

C. Battery (TEST)
AMRAP 8:00: Max Power Cleans @90% 1RM

Please Record Your Results.

D. Sport Gymnastics
For Time // 12-9-6
-Strict Handstand Push-Ups
*50′ Overhead Dumbbell Walking Lunge before each set (2×25′) 50/35lbs
(Rest 4:00 & Repeat)
*Scale option 1: Kipping HSPU
*Scale option 2: Hand-Release Push-Ups

E. SkiErg: 10:00 @Z1 Heart Rate
*sub any erg

F. Banded Front Rack Stretch (2 x 1:00 / side)

Saturday, Sept. 5

The Name Game

Prior to Session…
-Complete ZOAR Competition Guide
-Watch the following technique video…

A. Thermo
3 Rounds
-2:00 Row @ smooth pace
-2:00 AirBike @ smooth pace

B. Mobility
3 Rounds
-0:15 Fingers-Facing Wrist Stretch
-0:30 Alternating Lizards
-0:15 Elevated Achilles Stretch / side
-0:30 Biceps Opener

C. Movement Prep
Move Through…
–Scap Pull-Ups (2 x 6)
-Bodyweight Box Step-Ups (2 x 6)
–Bar Beat Kips with Lat Activation (2 x 6)
-Box Step-Ups with Light Dumbbells (2 x 6)
*practicing technique & timing
-Ring Row with 3s Pause at Top (2 x 3)

D. Rehearsal
2 Rounds @ workout pace
-6 Dumbbell Box Step Over 50/35lbs, 24/20″
-6 Chest-to-Bar Pull-Ups

E. TEST

“Feel the Berm”

AMRAP 14:00
-6 Dumbbell Box Step-Over 50/35lbs per Hand, 24/20″
-6…7…8…etc. Chest-to-Bar Pull-Up

Please Record Your Results.

F. Flush
AirBike – 5-7:00 @recovery pace

G. Mobility
Move Through…
-1:00 Foam Roll Low Back
-1:00 Seated Biceps Stretch
-1:00 Foam Roll Lats (split time)
-1:00 Glute Med Stretch (split time)
*if needed / time permits, repeat this sequence

Sunday, Sept. 6

Rest Day.

View ZOAR Rest Day Protocol

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.