2018 Cycle 2 – Week 9 of 16
3 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
2 x 200m Run; Rest 1:30 between
Rest as needed
200m Time Trial
Rest as needed
4 x 200m Run; Rest 1:30 between
2) Short Chipper (Benchmark)
100 Double Unders; 50 Double Unders; 100 Single Unders; 50 Single Unders
25 Toes-to-bars; 12 Toes-to-bars; 25 Knee Raises; 12 Knee Raises
25 Deadlifts (225/150; 185/125; 150/100; 110/75; 75/50)
50 Box Jump Overs (24/20; 20/16; 16/12; 12/8; 8/6)
3) Medium Light
Medium – Write your own workout that lasts between 10:00 and 20:00.
Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.
Lifting
1) Upper
5×4 Bench Press @ 75-85% Every 2:00
2) Squat
5×4 Back Squat @ 75-85% Every 2:00
3) Full
7×1 Clean and Jerk @ 85-95% Every 2:00
4) Pull
7×2 Snatch High Pulls @ 95-105% Every 1:30
Gymnastics
1) Push
4 x 60-70% Handstand Push-ups; Rest 2:00 between sets
60-70% 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: 4 x 6 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 60-670% max effort. Rest 2:00 between each set.
Red/Green Level: 4 x 6 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 60-70% max effort. Rest 2:00 between each set.
2) Pull
4 x 60-70% Strict Pull-ups; Rest 2:00 between sets
60-70% of Max Reps Set
If max strict pull-up reps exceed 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: 4 x 60-70% Ring Rows with body parallel to ground; Rest 2:00 between sets (move up when able to complete 5 strict pull-ups).
Red Level: 4 x 60-70% Ring Rows with 30 degrees above the ground; Rest 2:00 between sets (move up when able to complete 5 ring rows at the next level).
Green Level: 4 x 60-70% Ring Rows with 30 degrees above the ground; Rest 2:00 between sets (move up when able to complete 5 ring rows at the next level).
3) Full/Core
4 x 60-70% Ring Muscle-ups; Rest 2:00 between sets
60-70% 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: 4 x 60-70% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 2:00 between all sets.
Red/Green Level: 4 x 60-70% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 2:00 between all sets.
320 Gym 