June 4-10, 2018

2018 Cycle 2 – Week 11 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) Short Heavy

“Amanda”

9-7-5

Muscle-ups; 5-3-1 Muscle-ups; Jumping Muscle-ups; Challenging Ring Rows

Squat Snatches (135/95; 115/80; 95/65; 70/45; 50/35)

2) Medium Monostructural

Medium – Write your own workout that lasts between 10:00 and 20:00.

Monostructural – Bike, row, run, swim, etc.

3) 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

5×4 Push Press @ 75-85% Every 2:00

2) Squat

5×4 Back Squat @ 75-85% Every 2:00

3) Full

5×4 Overhead Squat @ 75-85% Every 2:00

4) Pull

5×4 Deadlift @ 75-85% Every 2:00

Gymnastics

1) Push

4 x 60-70% Push-ups; Rest 2:00 between sets

60-70% 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-ups:

White/Red/Green Level: Elevated Ring Push-ups. Have rings at a height that you can do between 8 and 15 reps.

2) Pull

4 x 60-70% Bar Muscle-ups; Rest 2:00 between sets

60-70% 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

4 x 60-70% Toes-to-bars; Rest 2:00 between sets

60-70% 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 (feet should get above hip level at top of rep)