2018 Cycle 1 – Week 11 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 18.4 – announced on Thursday.
Structure your week so that you can do 18.4 with maximum intensity. Example:
Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.4 on Friday, workout hard on Saturday.
1) Light Sprint
Light – Choose weights and movements that allow you to keep moving for most of the workout.
Sprint – Write your own workout that is approximately 1:30 seconds of work, followed by 2:30 of rest, repeated for 5 rounds.
2) Short Bodyweight
Short – Write your own workout that lasts between 4:00 and 10:00.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
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 18.4.
5) Open Workout (Benchmark)
“Open 18.4”
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
Push Press 5×3 @ 80-90% Every 2:00
2) Lower
Deadlift 5×3 @ 80-90% Every 2:00
3) Full
Overhead Squat 5×3 @ 80-90% 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 Muscle-ups 3 x 70-80%; Rest 2:30 between sets
70-80% of max reps set
When max reps set exceeds 20, add a weight vest.
If unable to do 3 consecutive ring muscle-ups:
Blue Level: 3×5 Ring Swings + 5 Jumping Muscle-ups; Rest 2:30 between sets
White Level: 3×5 Rings Swings + 3 Jumping Muscle-ups; Rest 2:30 between sets
Red/Green Level: 3×5 Ring Swings + 5 Challenging Ring Rows
2) Pull
Pull-ups/Chest-to-bar Pull-ups 3 x 70-80%; Rest 2:30 between sets
70-80% of Max Reps Set
If max pull-up reps exceed 30, complete chest-to-bar pull-ups.
If unable to complete 5 consecutive pull-ups:
3 x 70-80% max ring rows + 10 bar swings
320 Gym 