2018 Cycle 1 – Week 1 of 12
50% Conditioning : 30% Lifting: 20% Gymnastics
Conditioning
1) Heavy Sprint
Sprint – Write your own :30 on; 2:00 off for 6 rounds workout.
Heavy – Use weight and gymnastics movements that are 70% or more of 1 RM or max reps.
2) Short Chipper
Short – Write your own workout that lasts between 4:00 and 10:00.
Chipper – Write sets of movements that take a significant amount of time to “chip” through
3) Medium Light
Medium – Write your own workout that lasts between 10:00 and 20:00.
Light – Use weights and gymnastics movements that allow you to keep moving throughout the workout.
4) Medium Bodyweight
Medium – Write your own workout that lasts between 10:00 and 20:00.
Bodyweight – Use movements that only use your bodyweight (weight vest permitted).
5) Long Monostructural (Benchmark)
5k Row Time Trial
Lifting
1) Upper
Bench Press 5×6 @ 70-80% 1 RM Every 2:00
2) Lower
Back Squat 5×6 @ 70-80% 1 RM Every 2:00
3) Full
Clean and Jerk 7×2 @ 70-80% 1 RM Every 1:30
Gymnastics
1) Push
Handstand Push-up 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– Max Reps = the maximum number of reps done without resting on head
– When max reps reach 30 or more, increase deficit
Scaling
Level 1: Downward Dog Handstand Push-ups
Level 2: Handstand Push-ups with feet on box (increase height of box as able)
Once 10 reps are able to completed with good form, move to another level or increase the difficulty of the level.
2) Pull
Strict Pull-up 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– Max Reps = the maximum number of reps done without resting in hang
– When max reps reach 30 or more, add weight to pull-ups
Scaling
Ring Rows (adjust angle of rings as necessary)
Once 10 reps are able to completed with good form, adjust angle of rings. Once 10 ring rows are able to be completed with the ring straps completely vertical, move to strict pull-ups.
320 Gym 