2018 Cycle 2 – Week 6 of 16
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) Light Sprint
Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.
Sprint – 3 Rounds of 3 minutes on, 3 minutes rest
2) Short Bodyweight
Short – Write your own workout that lasts between 4:00 and 10:00.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
3) Medium Heavy
Medium – Write your own workout that lasts between 10:00 and 20:00.
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.
4) Long Monostructural (Benchmark)
Run 5k
Lifting
1) Upper
5×5 Strict Press @ 72.5-82.5% Every 2:00
2) Squat
5×5 Front Squat @ 72.5-82.5% Every 2:00
3) Full
7×2 Snatch @ 75-85% Every 1:30
Drop and reset after each rep
4) Pull
7×3 Clean High Pull @ 90-100% Every 1:30
Gymnastics
1) Push
5 x 50-60% Ring Dips; Rest 1:30 between sets
50-60% of max reps set
When max reps set exceeds 30, add weight 2.5 lbs at a time. Use a weight that you could do approximately 30 max reps with. If unable to do 5 consecutive ring dips:
White/Red/Green Level: Complete Feet Assisted Ring Dips. Have feet at a distance in front of you that you can do between 8 and 15 max reps.
2) Pull
5 x 50-60% Pull-ups/Chest-to-bar Pull-ups; Rest 1:30 between sets
50-60% of Max Reps Set
If max pull-up reps exceed 30, complete chest-to-bar pull-ups instead. When max chest-to-bar pull-ups exceed 30, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 30 max reps.
If unable to complete 5 consecutive strict pull-ups:
White Level: Do Ring Rows with body parallel to the ground (move to next level when able to complete 5 consecutive strict pull-ups). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.
Red Level: Do Ring Rows with body 30 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.
Green Level: Do Ring Rows with body 60 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.
3) Full/Core
5 x 50-60% Handstand Hold/Walk; Rest 1:30 between sets
50-60% of Max Hold or Distance
Black Level: Handstand Walks. Complete this level if max handstand hold exceeds 2:00.
Blue Level: Handstand Hold. Complete this level until max handstand hold exceeds 2:00.
White Level: Handstand Hold w/ feet on box. Complete this level until it can be held for 2:00.
Red/Green Level: Handstand Hold in Downward Dog. Complete this level until it can be held for 2:00.
320 Gym 