2018 Cycle 2 – Week 7 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) Sprint Chipper
Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips
Sprint – 2 Rounds of approximately 4:00 of work; rest for 4:00 between rounds
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 (Benchmark)
“Mary”
20 Min AMRAP
5 Handstand Push-ups; 3 Handstand Push-ups; 10 Sec. Handstand Hold+5 Push Presses @ 50% Bodyweight; 5 Push Presses (35% Bodyweight; 20% Bodyweight)
10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box; 10 Air Squats
15 Pull-ups; 8 Pull-ups; 10 Bar Kips + 10 Ring Rows; 5 Bar Kips + 5 Ring Rows
4) Long Heavy
Long – Write your own workout that takes more than 20:00 to complete
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.
Lifting
1) Upper
5×5 Push Press @ 72.5-82.5% Every 2:00
2) Squat
5×5 Back Squat @ 72.5-82.5% Every 2:00
3) Full
5×5 Overhead Squat @ 72.5-82.5% Every 2:00
4) Pull
5×5 Deadlift @ 72.5-82.5% Every 2:00
Gymnastics
1) Push
5 x 50-60% Push-ups; Rest 1:30 between sets
50-60% of max reps set
When max reps set exceeds 50, add weight 2.5 lbs at a time. Use a weight that you could do approximately 50 max reps with. If wearing a weight vest, place hands on plates to compensate for decreased range of motion from weight vest. If you cannot do 10 consecutive push-up:
White/Red/Green Level: Elevated Ring Push-ups. Have rings at a height that you can do between 8 and 15 reps.
2) Pull
5 x 50-60% Bar Muscle-ups; Rest 1:30 between sets
50-60% 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: 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.
Red/Green Level: Ring Rows at a difficult angle. The Ring Row angle should allow you to complete 5-10 reps. Complete 5×5 bar swings after ring rows.
3) Full/Core
5 x 50-60% Toes-to-bars; Rest 1:30 between sets
50-60% of Max Reps Set
When max reps set exceeds 30, add ankle weights 2.5 lbs at a time. Try to use a weight that you can complete 30 reps with.
If unable to do 10 consecutive toes-to-bar:
White Level: Feet Raises (feet should get above hip level at top of rep)
Red/Green Level: Knee Raises (knees should get above hip level at top of rep)
320 Gym 