Apr. 9-15, 2018

2018 Cycle 2 – Week 3 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) Heavy Sprint

Sprint – Write your own workout that is approximately 1:30 seconds of work, followed by 2:30 of rest, repeated for 5 rounds.

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.

2) Short Monostructural (Benchmark)

Run 1 Mile

3) Medium Chipper

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

Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

4) Long Light

Long – Write your own workout that takes more than 20:00 to complete

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

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.

1) Upper

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

2) Squat

Back Squat 5×6 @ 70-80% Every 2:00

3) Full

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

4) Pull

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

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

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

40-50% of max reps set

When max reps set exceeds 50, add weight 5 lbs at a time.  Use a weight that you could do approximately 50 max reps with.  When maxing, do not use weight. If you cannot do 10 consecutive push-up:

White/Red/Green Level: Max Elevated Ring Push-ups.  Have rings at a height that you can do between 8 and 15 reps. Then, 3 x Elevated Ring Push-ups @ 40-50% Max Reps Set; Rest 1:00 between sets.

2) Pull

Bar 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 bar muscle-ups instead of kipping.

If unable to complete 3 consecutive bar muscle-ups:

Blue/White Level: Max Jumping Bar Muscle-ups with bar 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 Bar Muscle-ups and 3 x 5 Bar 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 Bar Swings. Rest 1:00 between all sets.

3) Full/Core

Toes-to-bar – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

When max reps set exceeds 30, add ankle weights 2.5 lbs at a time.  When maxing, max without ankle weights.

White Level: Max Feet Raises (feet should get above hip level at top of rep).  Then 3 x 40-50% of Feet Raises; Rest 1:00 between all sets.

Red/Green Level: Max Knee Raises (feet should get above hip level at top of rep).  Then 3 x 40-50% of Knee Raises; Rest 1:00 between all sets.