2018 Cycle 1 – Week 5 of 12 (Recovery Week)
50% Conditioning : 30% Lifting: 20% Gymnastics
Write your own 5 conditioning (3 short, 2 medium), 3 lifting (1 press, 1 squat, 1 Olympic lift), and 2 gymnastics (1 push, 1 pull) workouts. Effort level should never exceed 80% – focus on form.
Example Workouts
Conditioning
5 Rounds
10 Toes-to-bars
10 Thrusters (95/65)
Complete @ 80% of maximum effort.
Lifting
5×5 Back Squat @ 55-65% 1 RM; complete new set every 2:00
Gymnastics
5 Sets of Ring Dips @ 35-45% of max reps; rest 1:30 between rounds
320 Gym 