2018 Cycle 1 – Week 4 of 12
50% Conditioning : 30% Lifting: 20% Gymnastics
Conditioning
1) Light Sprint
Sprint – Write your own 2:00 on; 2:00 off for 5 rounds workout.
Light – Choose weights and movements that allow you to keep moving for most of the workout.
2) Short Benchmark
“18.zero”
21-15-9
Alternating Arm DB Snatches (50/35)
Burpee over DB*
*Burpee standard includes jumping into plank with both feet and jumping to standing with both feet. Lateral jumping over the dumbbell is permitted and encouraged.
3) Medium Monostructural
Medium – Write your own workout that lasts between 10:00 and 20:00.
Monostructural – Bike, row, run, swim, etc.
4) Medium Heavy
Medium – Write your own workout that lasts between 10:00 and 20:00.
Heavy – Use weights that are 70% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh – attempt to complete reps in big chunks.
5) Long Chipper
Long – Write your workout that takes more than 20:00 to complete
Chipper – Write sets that take a while to “chip” through.
Lifting
1) Upper
Bench Press 5×5 @ 72.5-82.5% Every 2:00
2) Lower
Back Squat 5×5 @ 72.5-82.5% Every 2:00
3) Full
Clean and Jerk 7×2 @ 75-85% Every 1:30
Gymnastics
1) Push
Handstand Push-ups 5 x 50-60%; Rest 1:30 between sets
– 50-60% of Max Reps Set
– When max handstand push-ups exceed 30, use a deficit
2) Pull
Strict Pull-ups 5 x 50-60%; Rest 1:30 between sets
– 50-60% of Max Reps Set
– When max strict pull-up reps reach 20 or more, switch to chest-to-bar. If max chest-to-bar pull-ups reach 20 or more, add weight vest.
320 Gym 