Mar. 26-Apr. 1, 2018

2018 Cycle 2 – Week 1 of 12

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Sprint Chipper

Sprint – Write your own workout that is approximately 30 seconds of work, followed by 1:30 of rest, repeated for 8 rounds.

Chipper – Write sets that take a while to “chip” through. You should probably alternate movements every round. Example: Rounds 1, 3, 5, 7 – 20 Pull-ups; Rounds 2, 4, 6, 8 – 20 Box Jumps

2) Short Light

Short – Write your own workout that lasts between 4:00 and 10:00.

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

3) Medium Bodyweight

Medium – Write your own workout that lasts between 10:00 and 20:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

4) Long Heavy (Benchmark)

“The Seven”

7 Rounds

7 Handstand Push-ups; 4 Handstand Push-ups; 10 sec. Handstand Hold+7 Push Presses @ 50% Bodyweight; 7 Push Presses (35% Bodyweight; 20% Bodyweight)

7 Thrusters (135/95; 115/80; 95/65; 70/45; 50/35)

7 Knees to Elbows; 4 Knees to Elbows; 7 Knee Raises; 4 Knee Raises

7 Deadlifts (245/175; 205/135; 165/110; 125/85; 85/55)  

7 Burpees; 4 Burpees

7 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

7 Pull-ups; 7 Bar Kips + 7 Ring Rows; 4 Bar Kips + 4 Ring Rows

“The Seven” should take you between 20 and 40 minutes.  This means each round should take between 2:50 and 5:40.  If you are unsure the level to do, complete a round in warm-up and make sure it falls between 2:50 and 5:40.

Lifting

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 5×6 @ 70-80% Every 2:00 for Bench and Squat, and 7×2 @ 70-80% Every 1:30 for Clean and Jerk.

1) Upper

Bench Press – Max, then: 3×6 @ 70-80% Every 2:00

2) Lower

Back Squat – Max, then: 3×6 @ 70-80% Every 2:00

3) Full

Clean and Jerk – Max, then: 4×2 @ 70-80% Every 1:30

4) Pull

Snatch High Pull – 7×3 @ 85-95% of Snatch 1 RM Every 1:30

Gymnastics

We will have opportunities to max for the first 3 weeks of the 12 week cycle. Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 6 x 40-50% with 1:00 rest between sets.

1) Push

Handstand Push-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of max reps set

When max reps set exceeds 30, add a deficit 2” at a time.  Set the deficit at a level where your max reps set would be approximately 30.  When maxing, do not use deficit.

White Level: Max Push Press, then Handstand Hold.  Then, 3 x 6 Push Press @ 60-70% Every 2:00. After each push press set, do a handstand hold for 40-50% max effort.

Red/Green Level: Max Push Press, then Downward Dog Hold  Then, 3 x 6 Push Press @ 60-70% Every 2:00. After each push press set, do a downward dog hold for 40-50% max effort.

2) Pull

Strict Pull-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups for sets.  When maxing, complete strict pull-ups, not chest-to-bar.

If unable to complete 5 consecutive strict pull-ups:

White Level: Max Ring Rows with body parallel to ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 strict pull-ups)

Red Level: Max Ring Rows with body 30 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level)

Green Level: Max Ring Rows with body 60 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level)

3) Full/Core

Ring Muscle-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

When max reps set exceeds 20, complete strict muscle-ups instead of kipping.

If unable to complete 3 consecutive ring muscle-ups:

Blue/White Level: Max Jumping Ring Muscle-ups with rings 6 inches above your head.  If you rest for more than 5 seconds, count that as a failed rep. Then 3 x 40-50% of Jumping Ring Muscle-ups and 3 x 5 Ring Swings.  Rest 1:00 between all sets.

Red/Green Level: Max Ring Rows at a difficult angle.  The Ring Row angle should allow you to complete 5-10 reps.  Then 3 x 40-50% of Ring Rows at that angle and 3 x 3 Ring Swings.  Rest 1:00 between all sets.