2018 Cycle 1 – Week 12 of 12 – Program Your Own Week
5 Conditioning : 3 Lifting: 2 Gymnastics
The purpose of this cycle is to maximum conditioning for The Open, while maintaining lifting and gymnastics strength.
This is the final week of The Open and the final week of Cycle 1. Next week we will start maxing lifts and gymnastics, and we will move to a 4 Conditioning : 4 Lifting : 3 Gymnastics structure for 12 weeks.
Program your own week this week with a 5 Conditioning : 3 Lifting : 2 Gymnastics structure. Structure the week in a way that it gets you ready for 18.5 and, also, work on movements that need some work before maxing them in Cycle 2.
Conditioning (5 workouts) – 18.5; Open Prep Day (80% intensity); and 3 other workouts
The benchmark for the week will be Open 18.5 – announced on Thursday.
Structure your week so that you can do 18.5 with maximum intensity. Example:
Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.5 on Friday, workout hard on Saturday.
Lifting (3 workouts)
Complete 3 lifting workouts that will get you ready to max over the next 3 weeks and, also, keep you primed for Open 18.5.
Try to work on lifts that are weaknesses.
Examples:
5×3 Back Squat
5×5 Bench Press
7×1 Hang Snatch
Gymnastics (2 workouts)
Complete 2 gymnastics workouts that will get you ready to max over the next 3 weeks and, also, keep you primed for Open 18.5.
Try to work on movements that are weaknesses.
Examples:
5 x 55-65% Push-ups; Rest 1:30 between sets
3 x 70-80% Pull-ups; Rest 2:30 between sets
Tabata Toes-to-Bar
320 Gym 