2018 Cycle 2 – Week 13 of 16
3 Conditioning : 4 Lifting: 3 Gymnastics
The purpose of this cycle is to maintain conditioning from The Open, while increasing both lifting and gymnastics strength.
Conditioning
1) Light Sprint
“Fran”
21-15-9
Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)
Pull-ups; 12-9-6 Pull-ups; Ring Rows
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.
Lifting
1) Upper
5×3 Bench Press @ 80-90%; Every 2:00
2) Squat
5×3 Back Squat @ 80-90%; Every 2:00
3) Full
5×1 Clean and Jerk @ 90-100%; Every 2:00
4) Pull
7×2 Snatch High Pulls @ 100-110%; Every 1:30
Gymnastics
1) Push
3 x 70-80% Handstand Push-ups; Rest 2:30 between sets
70-80% 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: 3 x 7 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 70-80% max effort. Rest 2:30 between each set.
Red/Green Level: 3 x 7 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 70-80% max effort. Rest 2:30 between each set.
2) Pull
3 x 70-80% Strict Pull-ups; Rest 2:30 between sets
70-80% 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: 3 x 70-80% Ring Rows with body parallel to ground; Rest 2:30 between sets (move up when able to complete 5 strict pull-ups).
Red Level: 3 x 70-80% Ring Rows with 30 degrees above the ground; Rest 2:30 between sets (move up when able to complete 5 ring rows at the next level).
Green Level: 3 x 70-80% Ring Rows with 60 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
3 x 70-80% Ring Muscle-ups; Rest 2:30 between sets
70-80% 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: 3 x 70-80% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 2:30 between all sets.
Red/Green Level: 3 x 70-80% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 2:30 between all sets.
Upcoming Benchmarks
Short Light
“Open 16.3”
7 Min AMRAP
10 Power Snatches (75/55; 65/45; 55/35; 40/25; 30/20)
3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 3 Ring Rows at Challenging Angle
Monostructural Sprint
Row 1000 m
Long Bodyweight
“Angie”
100 Pull-ups; 50 Pull-ups; 100 Ring Rows; 50 Ring Rows
100 Push-ups; 50 Push-ups; 100 Elevated Push-ups; 50 Elevated Push-ups
100 Ab-mat Sit-ups; 50 Ab-mat Sit-ups
100 Air Squats; 50 Air Squats
320 Gym 