2018 Cycle 2 – Week 14 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) Sprint Chipper
Sprint – Complete 3 Rounds of approximately 3:00 of work with 3:00 rest between each round.
Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips
2) 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
3) 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
5×3 Strict Press @ 80-90%; Every 2:00
2) Squat
5×3 Front Squat @ 80-90%; Every 2:00
3) Full
5×1 Snatch @ 90-100%; Every 2:00
4) Pull
7×2 Clean High Pulls @ 100-110%; Every 1:30
Gymnastics
1) Push
3 x 70-80% Ring Dips; Rest 2:30 between sets
70-80% 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
3 x 70-80% Pull-ups/Chest-to-bar Pull-ups; Rest 2:30 between sets
70-80% 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
3 x 70-80% Handstand Hold/Walk; Rest 2:30 between sets
70-80% 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.
Upcoming Benchmarks
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
Medium Light
“Nancy”
5 Rounds
Run 400m; Run 300m; Run 200m
15 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
320 Gym 