Open 2019 Cycle 2 – Week 3 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) Short Chipper (Benchmark)
“Karen”
150 Wall Balls (20/14; 14/10; 10/6; 8/5)
2) Medium Bodyweight
Medium – Write your own workout that lasts between 10:00 and 20:00.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
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
1 RM Push 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 Push Press @ 70-80%; Every 2:00
2) Squat
5×6 Back Squat @ 70-80%; Every 2:00
3) Full
1 RM Overhead 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 Overhead Squat @ 70-80%; Every 2:00
4) Pull
1 RM Deadlift, 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 Deadlift @ 70-80%; Every 2:00
Gymnastics
1) Push
Max set of 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 50, add weight 5 lbs at a time. Use a weight that you could do approximately 50 max reps with. When maxing, do not use weight. If you cannot do 10 consecutive push-ups:
White/Red/Green Level: Max Elevated Ring Push-ups. Have rings at a height that you can do between 8 and 15 reps. Then, 3 x Elevated Ring Push-ups @ 40-50% Max Reps Set; Rest 1:00 between sets.
2) Pull
Max set of Bar 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 bar muscle-ups instead of kipping.
If unable to complete 3 consecutive bar muscle-ups:
Blue/White Level: Max 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. Then 3 x 40-50% of Jumping Bar Muscle-ups and 3 x 5 Bar 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 Bar Swings. Rest 1:00 between all sets.
3) Full/Core
Max set of Toes-to-bars, 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 ankle weights 1lb at a time. Try to use a weight that you can complete 30 reps with. When maxing, do not use weight.
If unable to do 10 consecutive toes-to-bar:
White Level: Max Feet Raises (feet should get above hip level at top of rep). Then 3 x 40-50% of Feet Raises; Rest 1:00 between all sets.
Red/Green Level: Max Knee Raises (feet should get above hip level at top of rep). Then 3 x 40-50% of Knee Raises; Rest 1:00 between all sets.
320 Gym 