2018 Cycle 1 – Week 6 of 16
50% Conditioning : 30% Lifting : 20% Gymnastics
Conditioning
1) Sprint Chipper (Benchmark)
“Isabel”
30 Snatches (135/95)
2) Short Light
Short – Write your own workout that lasts between 4:00 and 10:00.
Light – Choose weights and movements that allow you to keep moving for most of the workout.
3) Medium Bodyweight
Medium – Write your own workout that lasts between 10:00 and 20:00.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
4) Medium Monostructural
Medium – Write your own workout that lasts between 10:00 and 20:00.
Monostructural – Bike, row, run, swim, etc.
5) Long Heavy
Long – Write your own workout that takes more than 20:00 to complete
Heavy – Use weights that are 65% or more of your 1 RM and/or choose gymnastics movements that you can complete less than 15 unbroken reps of when fresh. Use monostructural movements however you please.
Lifting
1) Upper
Strict Press 5×5 @ 72.5-82.5% Every 2:00
2) Lower
Front Squat 5×5 @ 72.5-82.5% Every 2:00
3) Full
Snatch 7×2 @ 75-85% Every 1:30
Gymnastics
1) Push
Ring Dips 5 x 50-60%; Rest 1:30 between sets
– 50-60% of Max Reps Set
– When max ring dips exceed 30, add weight
2) Pull
Toes to bars/Bar Muscle-ups 5 x 50-60%; Rest 1:30 between sets
– 50-60% of Max Reps Set
– When max toes to bar reps reach 30 or more, switch to bar muscle-ups. If max bar muscle-ups reach 20 or more, switch to strict.
320 Gym 