30% Conditioning; 50% Lifting; 20% Gymnastics
Conditioning
1) Short Conditioning
Write your own workout that takes between 4:00 and 10:00 to complete.
2) Medium Conditioning
Write your own workout that takes between 10:00 and 20:00 to complete.
3) Long Conditioning
Write your own workout that takes more than 20:00 to complete.
Lifting
1) Upper
Possible Exercises: Bench Press; Strict Press; Push Press; Barbell Row
Example Reps and Sets: 3×10; 4×8; 5×5; 5×3; 10 Min. EMOM of 3 explosive reps; 5×5 performed at a specific tempo; etc.
2) Squat #1
Possible Exercises: Back Squat; Front Squat; Overhead Squat
Example Reps and Sets: 3×10; 4×8; 5×5; 5×3; 10 Min EMOM of 3 explosive reps; 5×5 performed at a specific tempo; etc.
3) Pull #1
Possible Exercises: Deadlift; Sumo Deadlift; Snatch Deadlift; Clean Deadlift; Snatch High Pulls; Clean High Pulls
Example Reps and Sets: Same as squat and upper for deadlifts; 7×3; 7×2; 10×1 for high pulls
4) Olympic Lift #1
Possible Exercises: Snatch; Hang Snatch; High Hang Snatch; Power Snatch; Hang Power Snatch; Clean; Hang Clean; High Hang Clean; Power Clean; Split Jerk; Push Jerk; Clean and Jerk; etc.
Example Reps and Sets: 5×3; 7×2; 7×1; 10×1; 10 Min EMOM; etc.
5) Pull#2, Squat #2, or Olympic Lift #2
Depending on your needs and preference, choose to do another pull, squat, or olympic lifting session.
Gymnastics
Example Reps and Sets: 6 x 40-50% Rest 1:00 between; 5 x 50-60% Rest 1:30 between; 4 x 60-70% Rest 2:00 between; 3 x 70-80% Rest 2:30 between; Tabata; etc.
1) Push or Core
Possible Exercises: Push-ups; Ring Dips; Handstand Push-ups; Strict Handstand Push-ups; Toes-to-bar; Ab-Mat Sit-ups; V-Ups; Strict Toes-to-bar; GHD Sit-ups; Handstand Hold
2) Pull or High Skill
Possible Exercises: Strict Pull-ups; Ring Rows; Pull-ups; Chest-to-bar Pull-ups; Bar Swings; Ring Swings; Bar Muscle-ups; Ring Muscle-ups; Legless Rope Climbs; Rope Climbs Handstand Walk
320 Gym 