Open 2019 Cycle 1 – Week 15 of 16
3 Conditioning : 4 Lifting: 3 Gymnastics
The purpose of this cycle is to maintain some conditioning from The Open, while increasing both lifting and gymnastics strength.
Conditioning
1) Monostructural Sprint
Row 1000 m
2) 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.
3) Long Bodyweight
Long – Write your own workout that takes more than 20:00 to complete.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
Lifting
1) Upper
5×3 Push Press @ 80-90%; Every 2:00
2) Squat
5×3 Back Squat @ 80-90%; Every 2:00
3) Full
5×3 Overhead Squat @ 80-90%; Every 2:00
4) Pull
5×3 Deadlift @ 80-90%; Every 2:00
Gymnastics
1) Push
3 x 70-80% Push-ups; Rest 2:30 between sets
70-80% 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. Move rings to a lower angle once 16 or more reps can be completed at your current level.
2) Pull
3 x 70-80% Bar Muscle-ups; Rest 2:30 between sets
70-80% 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. Move to next level once able to complete 4 or more consecutive Jumping Bar Muscle-ups. Complete 3×10 bar swings after ring rows.
3) Full/Core
3 x 70-80% Toes-to-bars; Rest 2:30 between sets
70-80% 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 8 consecutive toes-to-bar:
White Level: Feet Raises (feet should get above hip level at top of rep). Once able to complete 15 consecutive, move to next level.
Red/Green Level: Knee Raises (feet should get above hip level at top of rep). Once able to complete 15 consecutive, move to next level.
320 Gym 