2018 Cycle 1 – Week 9 of 12
50% Conditioning : 30% Lifting: 20% Gymnastics
The purpose of this cycle is to maximum conditioning for the open, while maintaining lifting and gymnastics strength.
Conditioning
The benchmark for the week will be Open 18.2 – announced on Thursday.
Structure your week so that you can do 18.2 with maximum intensity. Example:
Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.2 on Friday, workout hard on Saturday.
1) Monostructural Sprint
Monostructural – Bike, row, run, swim, etc.
Sprint – Write your own workout that is approximately 30 seconds of work, followed by 1:30 of rest, repeated for 8 rounds.
2) Short Heavy
Short – Write your own workout that lasts between 4:00 and 10:00.
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.
3) Medium Chipper
Medium – Write your own workout that lasts between 10:00 and 20:00.
Chipper – Write sets that take a while to “chip” through.
4) Open Prep Day
Workout – write your own that takes 10:00 to 20:00 minutes to complete. Complete at 80% intensity and use the time to prime movements that will likely be in the open.
Day – the day before you complete 18.2.
5) Open Workout
“Open 18.2”
Lifting
Only complete a lifting workout on Open Prep Day if you are confident it will not leave you sore.
This is week 1 of the 3 week intensity block (heavy weight with low reps). We will max each movement next 3 week block.
1) Upper
Bench Press 5×3 @ 80-90% Every 2:00
2) Lower
Back Squat 5×3 @ 80-90% Every 2:00
3) Full
Clean and Jerk 5×1 @ 85-95% Every 2:00
Gymnastics
Only complete a gymnastics workout on Open Prep Day if you are confident it will not leave you sore.
This is week 1 of the 3 week intensity block (big sets with long rest). We will max each movement next 3 week block.
1) Push
Handstand Push-up 3 x 70-80%; Rest 2:30 between sets
70-80% of max reps set
When max reps set exceeds 30, add a deficit.
If unable to do 5 consecutive handstand push-ups:
White Level: 3 x 70-80% max handstand hold; after completing the handstand hold go directly into 10 reps of push press at @ 55-65% 1 RM. Rest 2:30 between rounds.
Red and Green Level: 3 x 10 Push Press @ 60-70% 1 RM; perform new set every 3:00.
2) Pull
Strict Pull-ups 3 x 70-80%; Rest 2:30 between sets
70-80% of Max Reps Set
When max strict pull-up reps reach 20 or more, switch to chest-to-bar.
If unable to do 5 consecutive strict pull-ups, complete the workout with ring rows instead.
320 Gym 