2018 Cycle 1 – Week 10 of 12
5 Conditioning : 3 Lifting: 2 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 18.3 – announced on Thursday.
Structure your week so that you can do 18.3 with maximum intensity. Example:
Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.3 on Friday, workout hard on Saturday.
1) Bodyweight Sprint
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
Sprint – Write your own workout that is approximately 1:00 seconds of work, followed by 2:00 of rest, repeated for 6 rounds.
2) Short Monostructural
Short – Write your own workout that is 3 rounds of 4:00-10:00 of work followed by 5:00 of rest. Attempt to keep the 3 rounds fast but consistent.
Monostructural – Bike, row, run, swim, etc.
3) Medium Heavy
Medium – Write your own workout that lasts between 10:00 and 20:00.
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.
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 18.3.
5) Open Workout
“Open 18.3”
Lifting
Only complete a lifting workout on Open Prep Day if you are confident it will not leave you sore.
This is week 2 of the 3 week intensity block (heavy weight with low reps). We will max each movement next 3 week block.
1) Upper
Strict Press 5×3 @ 80-90% Every 2:00
2) Lower
Front Squat 5×3 @ 80-90% Every 2:00
3) Full
Snatch 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 2 of the 3 week intensity block (big sets with long rest). We will max each movement next 3 week block.
1) Push
Ring Dip 3 x 70-80%; Rest 2:30 between sets
70-80% of max reps set
When max reps set exceeds 30, add a weight vest.
If unable to do 5 consecutive ring dips:
Complete 3×10 Ring Push-ups at the most challenging ring angle you are able to complete 3×10 well.
2) Pull
Toes-to-bar/Bar Muscle-ups 3 x 70-80%; Rest 2:30 between sets
70-80% of Max Reps Set
If max toes-to-bar reps exceed 30, complete bar muscle-ups.
If unable to complete 5 toes-to-bar:
White Level: 3 x 70-80% max feet raises (feet get to hip level; kipping allowed)
Red/Green Level: 3 x 70-80% max knee raises (knees get to hip level; kipping allowed)
320 Gym 