2018 Cycle 2 – Week 10 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) Heavy Sprint
“Grace”
30 Clean and Jerks (135/95; 115/80; 95/65; 70/45; 50/35)
2) Medium Chipper
25 Handstand Push-ups; 12 Handstand Push-ups; 25 sec. of Handstand Hold+25 Push Presses @ 50% Bodyweight; 25 Push Presses (35% Bodyweight; 20% Bodyweight)
50 Toes-to-bars; 25 Toes-to-bars; 50 Knee Raises; 12 Knee Raises
Run 800m; 600m; 400m
75 Push Presses (75/55; 65/45; 55/35; 40/25; 30/20)
150 Double Unders; 75 Double Unders; 150 Single Unders; 75 Single Unders
3) Long Bodyweight
“Murph”
Run 1 Mile; 800m
100 Pull-ups; 50 Pull-ups; 100 Bar Kips + 100 Ring Rows; 50 Bar Kips + 50 Ring Rows
200 Push-ups; 100 Push-ups; 200 Elevated Push-ups; 100 Elevated Push-ups
300 Air Squats; 200 Air Squats; 100 Air Squats
Run 1 Mile; 800m
*Partition Pull-ups; Push-ups; and Air Squats however you like. For example: 20 Rounds of 5 Pull-ups; 10 Push-ups; 15 Air Squats. Runs must be done unbroken.
**Log as “Weighted Murph” if you wear a 20 lb weight vest.
Lifting
1) Upper
5×4 Strict Press @ 75-85% Every 2:00
2) Squat
5×4 Front Squat @ 75-85% Every 2:00
3) Full
7×1 Snatch @ 85-95% Every 2:00
4) Pull
7×2 Clean High Pulls @ 95-105% Every 1:30
Gymnastics
1) Push
4 x 60-70% Ring Dips; Rest 2:00 between sets
60-70% 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
4 x 60-70% Pull-ups/Chest-to-bar Pull-ups; Rest 2:00 between sets
60-70% 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
4 x 60-70% Handstand Hold/Walk; Rest 2:00 between sets
60-70% 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 it can be held for 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 handstand hold w/ feet on box can held for 2:00.
320 Gym 