Week of 9.5.22

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday, September 5

A. ZOAR Snatch Warm-Up

B. Squat Snatch
(3 x 1.1) 60%
(3 x 1.1) 67%
(2 x 1.1) 73%
(2 x 1) 76%
(2 x 1) 81%
(2 x 1) 85%
(3 x 1) 90%

C. Back Squat: Build to 93% for a single
Then: 30 Reps for Time @ 60%

D. E4M x 6 Sets:
-800m AirBike
-8 TTB
-Max BMU, Until 2:00 Mark
*score is total BMU

E. Ring Row (3 x 15)

F. Banded Crossover Squatting Victory (3 x 12)

Tuesday, September 6

1k Row @ Ramping Pace

+

3-5 Rounds
-30s Squatting Groin Stretch
-5 Tall Muscle Clean + 8 BB Elbow Rotations
-20s Banded Front Rack Stretch / side
-10 Banded Good Morning
-20s Elevated Achilles Stretch / side
-3 McGill Bird Dog / side

+

A. 1 Clean + 2 Front Squats + 3 Jerks (6 Sets) Build to Heavy
*start counting sets when weight reaches 50% of your Clean & Jerk 1RM

B. 5 Sets:
-6 Hang Power Clean @ 70% of Heavy Complex from “A”
-AMRAP-1 Wall-Facing HSPU

C. 15 Rounds
-0:30 Row @ Strong Pace
-0:30 Double KB Front Rack Hold 53/35lb per Hand
-0:30 Rest

+

Seal Stretch (3 x 30s)
Supine Hamstring Stretch (3 x 30s / side)
Foam Roll Low Back (3 x 60s)

Wednesday, September 7

12:00 Clock @ Warm-Up Pace
-6 Up-Dog to Down-Dog
-6 Box Jump, Step Down 24/20″
-6 Straight Arm Ring Row
-6 Hand-Release Push-Ups*
*pause at the top & bottom of each rep for 2s each

+

A1. Bench Press (7,5,3,1,1)
A2. Strict Pull-Up (7,5,3,1,1)
*build to a heavy single in each movement
*weight should increase each set (or reduce band assistance)

B. 5 Sets: (rest 1:1 b/w)
-25 Double Unders
-20 Single Arm DB Thrusters 50/35lb
-25 Double Unders
-15 Snatch 75/55lb
-25 Double Unders
-10 Bar-Facing Burpee
-25 Double Unders

C. McGill Curl Up (3 x 5ea)
D. Sorenson Hold (3 x 45s)
E. Palov Press (3 x 10ea)
F. Dead Hang: Accumulate 2:00

Thursday, September 8

[The Recovery Hour] [At 0:00]
20:00 Clock @ Smooth Pace (Zone 1 Avg)
-250m Row
-50 Single Unders
-500m Bike; Choice
-50 Single Unders [At 22:00]
EMOM 30
1) 15s Ring Support Hold + 15s Side Plank / side
2) 15s Top-Banded Pistol Hold / leg
3) 15 Tabletop Glute Bridge
4) 15 Banded Face Pulls @ Controlled Tempo
5) 25 Seated Banded Hamstring Curls
6) 1 TGU / arm; moderate [At 54:00]
Foam Roller Routine

Friday, September 9

Choice Aerobic + Joint Prep

+

A. [5:00 Clock] Jerk Drop Drills

B. BTN Tall Jerk (3 x 3) 45/35

C. Triple Pause Split Jerk (4 x 2) 135/95
*pause in dip, split, and recovery

D. SC + SJ with Pause in Dip + SJ (4 Sets) 60% of CJ

E. Rehearsal – EMOM 3
-1 C&J 77-82-87% + 25ft HSW

F. WZA 2021 OQ E2
7:00 for Cumulative Load:
-1 Clean & Jerk
-50ft Handstand Walk
-1 Clean & Jerk
-50ft Handstand Walk
-1 Clean & Jerk
-50ft Handstand Walk
-1 Clean & Jerk
-50ft Handstand Walk
-1 Clean & Jerk

Coach’s Notes: the goal should be to complete all 5 clean & jerk reps. If you’re unlikely to do this due to Handstand Walk proficiency, scale to 25ft. If that is still too aggressive, scale to 3 Wall Walks. Being inverted will spike your blood pressure, making it much more challenging to brace effectively for the clean & jerk. Therefore, the goal should be to stay as relaxed as possible while being upside down to maximize your strength potential on the clean and jerks.

D. AMRAP 30:00 @ 60-70% Effort
-400m Run
-4 Rope Climbs
-300m Row
-30 Pistols

E. 5:00 Walk with Breath Sync

F. TGU (3 x 3ea) 35/26lb

Saturday, September 10

The Name Game

2 Rounds
-1:00 Erg 1; Choice
-1:00 Erg 2; Choice

+

2 Rounds for Quality
-10m Walking Calf Raises
-10m 2-Way Walking Kicks
-10 Beat Kips
-10m Traveling Pogo Hops
-10m A-Skip
-5 Ring Rows

+

4 Sets; for Quality
-20s Prone PVC Lift-Offs in OHS Grip
-20s Elevated Cat Pose; OHS Width
-20s OHS Hold; Empty Bar

+

E90s x 5 Sets: 2 TnG Power Snatch + 2 Snatch Balance 60%
…
E90s x 5 Sets: 2 TnG Squat Snatch 80%
…
E90s x 5 Sets: 3 Snatch High Pull 110%

+

2-4 Sets: (rest 1:1)
-4 Shuttle Run
-4 Chest-to-Bar
-4 BBJO 24/20″
+

“Broken Record”

Every 3:00 x 6 Sets:
{2:00 Working Window}
-8 Shuttle Run (2x25ft=1)
-8 Chest-to-Bar
-Max Burpee Box Jump Over 24/20″

*score is total BBJOs

+
5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, September 11

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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