2018 Cycle 1 – Week 2 of 12
50% Conditioning : 30% Lifting: 20% Gymnastics
Conditioning
1) Monostructural Sprint
Sprint – Write your own 1:00 on; 1:00 off for 6 rounds workout.
Monostructural – Bike, Run, Row, Ski Erg
2) Short Heavy
Short – Write your own workout that lasts between 4:00 and 10:00.
Heavy – Use weight and gymnastics movements that are 70% or more of your 1 RM or max reps.
3) Medium Chipper
Medium – Write your own workout that lasts between 10:00 and 20:00.
Chipper – Write sets that take a while to “chip” through.
4) Medium Light (Benchmark)
15 Min AMRAP
10 Wall Balls (20/14)
10 Toes To Bars
10 Box Jumps (24/20)
5) Long Bodyweight
Long – Write your workout that takes more than 20:00 to complete
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
Lifting
1) Upper
Strict Press 5×6 @ 70-80% 1 RM Every 2:00
2) Lower
Front Squat 5×6 @ 70-80% 1 RM Every 2:00
3) Full
Snatch 7×2 @ 70-80% 1 RM Every 1:30
Gymnastics
1) Push
Ring Dips 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– When max reps reach 30 or more, add weight
2) Pull
Toes-to-bar/Bar Muscle-ups 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– When max reps reach 30 or more, switch to bar muscle-ups instead of toes-to-bar.
320 Gym 