Open 2019 Cycle 2 – Week 2 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) Heavy Sprint
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.
Sprint – Complete 6 rounds of ~1:00 of work followed by 2:00 of rest.
2) Medium Light (Benchmark)
“Nancy”
5 Rounds
400m Run; 200m Run
15 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
Choose level you can complete in under 20 minutes
3) Long Monostructural
Long – Write your own workout that takes more than 20:00 to complete.
Monostructural – Bike, row, run, swim, etc.
Lifting
1) Upper
1 RM Strict 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 Strict Press @ 70-80%; Every 2:00
2) Squat
1 RM Front 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 Front Squat @ 70-80%; Every 2:00
3) Full
1 RM Snatch, 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 Snatch @ 70-80%; Every 2:00
4) Pull
7×3 Clean High Pulls @ 85-95%; Every 1:30
Gymnastics
1) Push
Max set of Ring Dips, 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 weight 2.5 lbs at a time. When maxing, do no use weight. Use a weight that you could do approximately 30 max reps with. If unable to do 5 consecutive ring dips:
White/Red/Green Level: Max Feet Assisted Ring Dips. Have feet at a distance in front of you that you can do between 8 and 15 reps. Then, 3 x 6 Feet Assisted Ring DIps @ 40-50% Max Reps Set; Rest 1:00 between sets.
2) Pull
Max set of Pull-ups/Chest-to-bar 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 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. Max without any weight.
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
Max set of Handstand Hold/Handstand Walk, 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.
Black Level: Max Handstand Walk, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold exceeds 2:00.
Blue Level: Max Handstand Hold, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold is between :30 and 2:00.
White Level: Max Handstand Hold w/ feet on box, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until a handstand can be held for :30.
Red/Green Level: Max Handstand Hold in Downward Dog, then 3 x 40-50%; Rest 1:00 between sets. Complete this level until able to handstand hold with feet on box can be held for :30.
320 Gym 