Open 2019 Cycle 2 – Week 1 of 16
3 Conditioning : 4 Lifting: 3 Gymnastics
The workout ratios are the same as Cycle 1. We will continue to build strength and maintain conditioning through the fall. After this cycle, the focus will begin to shift to conditioning to prepare for The Open.
Conditioning
1) Monostructural Sprint
Run 8x200m; Run 6x200m; Run 4x200m with 1:30 of rest between each interval
2) Short Chipper
Short – Write your own workout that lasts between 4:00 and 10:00.
Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips
3) Long Bodyweight (Benchmark)
“Angie”
100 Pull-ups; 50 Pull-ups; 50 Bar Kips + 50 Ring Rows; 50 Ring Rows
100 Push-ups; 50 Push-ups; 100 Elevated Push-ups; 50 Elevated Push-ups
100 AbMat Sit-ups; 75 AbMat Sit-ups; 50 AbMat Sit-ups
100 Air Squats; 75 Air Squats; 50 Air Squats
Choose level that you believe you can complete under 25:00.
Lifting
1) Upper
1 RM Bench Press, then: 3×6 @ 70-80%; Every 2:00
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 5×6 Bench Press @ 70-80%; Every 2:00
2) Squat
1 RM Back Squat, then: 3×6 @ 70-80%; Every 2:00
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 5×6 Back Squat @ 70-80%; Every 2:00
3) Full
1 RM Clean and Jerk, then: 4×2 @ 70-80%; Every 1:30
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 7×2 Clean and Jerk @ 70-80%; Every 2:00
4) Pull
7×3 Snatch High Pulls @ 85-95%; Every 1:30
Gymnastics
1) Push
Max set of Handstand Push-ups, then: 3 x 40-50%; Rest 1:00 between sets.
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 6 x 40-50%; Rest 1:00 between sets.
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: 6 x 4 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 40-50% max effort. Rest 1:00 between each set.
Red/Green Level: 6 x 4 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 40-50% max effort. Rest 1:00 between each set.
2) Pull
Max set of Strict Pull-ups, then: 3 x 40-50%; Rest 1:00 between sets.
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 6 x 40-50%; Rest 1:00 between sets.
If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups for sets. When maxing, complete strict pull-ups, not chest-to-bar.
If unable to complete 5 consecutive strict pull-ups:
White Level: Max Ring Rows with body parallel to ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 strict pull-ups).
Red Level: Max Ring Rows with body 30 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level).
Green Level: Max Ring Rows with body 60 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level).
3) Full/Core
Max set of Ring Muscle-ups, then: 3 x 40-50%; Rest 1:00 between sets.
Only max if you believe you can PR, or if you have not maxed in the last 6 months.
If not maxing: 6 x 40-50%; Rest 1:00 between sets.
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: Max Jumping Ring Muscle-ups with rings 6 inches above your head. If you rest for more than 5 seconds, count that as a failed rep. Then 3 x 40-50% of Jumping Ring Muscle-ups and 3 x 5 Ring Swings. Rest 1:00 between all sets.
Red/Green Level: Max Ring Rows at a difficult angle. The Ring Row angle should allow you to complete 5-10 reps. Then 3 x 40-50% of Ring Rows at that angle and 3 x 3 Ring Swings. Rest 1:00 between all sets.
320 Gym 