2018 Cycle 2 – Week 4 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) Bodyweight Sprint (Benchmark)
50 Burpees for Time
2) Short Heavy
Short – Write your own workout that lasts between 4:00 and 10:00.
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.
3) Medium Monostructural
Medium – Write your own 10:00-20:00 workout. Complete at a training pace (90-95% effort), not a time trial pace.
Monostructural – Bike, row, run, swim, etc.
4) Long Chipper
Long – Write your own workout that takes more than 20:00 to complete
Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips
Lifting
1) Upper
5×5 Bench Press @ 72.5-82.5% Every 2:00
2) Squat
5×5 Back Squat @ 72.5-82.5% Every 2:00
3) Full
7×2 Clean and Jerk @ 75-85% Every 1:30
4) Pull
7×3 Snatch High Pull @ 90-100% Every 1:30
Gymnastics
1) Push
5 x 50-60% Handstand Push-ups; Rest 1:30 between sets
50-60% of max reps set
When max reps set exceeds 30, add a deficit 1” at a time with the goal of using a deficit that makes your max reps at that deficit 30 reps.
If unable to do 5 consecutive handstand push-ups:
White Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 50-60% max effort. Rest 1:30 between each set.
Red/Green Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 50-60% max effort. Rest 1:30 between each set.
2) Pull
5 x 50-60% Strict Pull-ups; Rest 1:30 between sets
50-60% of Max Reps Set
If max strict pull-ups exceeds 20, complete strict chest-to-bar pull-ups instead. When max strict chest-to-bar pull-ups exceed 20, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 20 max reps.
If unable to complete 5 consecutive strict pull-ups:
White Level: 5 x 50-60% Ring Rows with body parallel to ground; Rest 1:30 between sets (move up when able to complete 5 strict pull-ups).
Red Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).
Green Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).
3) Full/Core
5 x 50-60% Ring Muscle-ups; Rest 1:30 between sets
50-60% 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: 5 x 50-60% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 1:30 between all sets.
Red/Green Level: 5 x 50-60% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 1:30 between all sets.
320 Gym 