Feb. 12-18, 2018

2018 Cycle 1 – Week 7 of 16

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Heavy Sprint

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

Sprint – Write you own workout that lasts for about 4 minutes.  Rest 3 minutes afterwards and complete for a second round.

2) Short Chipper

Short – Write your own workout that lasts between 4:00 and 10:00.

Chipper – Write sets that take a while to “chip” through.

3) Medium Light (Benchmark)

“Helen”

3 Rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

4) 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).

5) Long Monostructural

Long – Write your own workout that takes more than 20:00 to complete

Monostructural – Bike, row, run, swim, etc.

Lifting

1) Upper

Push Press 5×5 @ 72.5-82.5% Every 2:00

2) Lower

Deadlift 5×5 @ 72.5-82.5% Every 2:00

3) Full

Overhead Squat 5×5 @ 72.5-82.5% Every 2:00

Gymnastics

1) Push

Ring Muscle-up 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

2) Pull

Pull-up/C2B Pull-up 5 x 50-60%; Rest 1:30 between sets

– 50-60% of Max Reps Set

– When max pull-up reps reach 30 or more, switch to chest-to-bar.