2018 Cycle 2 – Week 2 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) Monostructural Sprint
Sprint – Write your own workout that is approximately 1:00 of work, followed by 2:00 of rest, repeated for 6 rounds.
Monostructural – Bike, row, run, swim, etc.
2) Short Chipper
Short – Write your own workout that lasts between 4:00 and 10:00.
Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips
3) Medium Light (Benchmark)
3 Rounds
400m; 300m; 200m Run
15 Squat Snatches (75/55; 65/45; 55/35; 40/25; 30/20)
9 Handstand Push-ups; 5 Handstand Push-ups; 10 sec. Handstand Hold+9 Push Presses @ 50% Bodyweight; 9 Push Presses (35% Bodyweight; 20% Bodyweight)
4) Long Bodyweight
Long – Write your own workout that takes more than 20:00 to complete
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
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 Press and Squat, and 7×2 @ 70-80% Every 1:30 for Snatch.
1) Upper
Strict Press – Max, then: 3×6 @ 70-80% Every 2:00
2) Lower
Front Squat – Max, then: 3×6 @ 70-80% Every 2:00
3) Full
Snatch – Max, then: 4×2 @ 70-80% Every 1:30
4) Pull
Clean High Pulls – 7×3 @ 85-95% of Clean 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
Ring Dips – Max, then 3 x 40-50%; Rest 1:00 between sets
40-50% of max reps set
When max reps set exceeds 30, add weight 5 lbs at a time. Use a weight that you could do approximately 30 max reps with. When maxing, do not use weight. If you cannot do 5 consecutive ring dips:
White/Red/Green Level: Max Feet Assisted Ring Dips. Have feet at a distance in front of you that you can do between 8 and 15 reps. Then, 3 x 6 Feet Assisted Ring Dips @ 40-50% Max Reps Set; Rest 1:00 between sets.
2) Pull
Pull-up/Chest-to-bar Pull-ups – Max, then 3 x 40-50%; Rest 1:00 between sets
40-50% of Max Reps Set
If max pull-up reps exceed 30, complete chest-to-bar for max and sets.
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). After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.
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). After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.
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). After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.
3) Full/Core
Black Level: Max Handstand Walk, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold exceeds 2:00.
Blue Level: Max Handstand Hold, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold is between :30 and 2:00.
White Level: Max Handstand Hold w/ feet on box, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until a handstand can be held for :30
Red/Green Level: Max Handstand Hold in Downward Dog, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until able to handstand hold with feet on box for :30.
320 Gym 