Open 2019 Cycle 2 – Week 5 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) Light Sprint
Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.
Sprint – 5 Rounds of ~1:30 of work followed by 2:00 of rest
2) Short Monostructural
Short – Write your own workout that lasts between 4:00 and 10:00.
Monostructural – Bike, row, run, swim, etc.
3) Medium Chipper (Benchmark)
“Viola”
20 Min AMRAP
Run 400m; Run 200m
11 Power Snatches (95/65; 80/55; 65/45; 50/35; 35/25)
17 Pull-ups; 8 Pull-ups; 17 Ring Rows; 8 Ring Rows
13 Power Cleans (95/65; 80/55; 65/45; 50/35; 35/25)
Lifting
1) Upper
5×5 Bench Press @ 72.5-82.5%; Every 2:00
2) Squat
5×5 Back Squat @ 72.5-82.5%; Every 2:00
3) Full
7×2 Clean and Jerks @ 75-85%; Every 1:30
4) Pull
7×3 Snatch High Pulls @ 90-100%; Every 1:30
Gymnastics
1) Push
5 x 50-60% Handstand Push-ups; Rest 1:30 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: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 50-60% max effort. Rest 1:30 between each set.
Red/Green Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 50-60% max effort. Rest 1:30 between each set.
2) Pull
5 x 50-60% Strict Pull-ups; Rest 1:30 between sets
If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups instead. When max strict chest-to-bar pull-ups exceed 20, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 20 max reps.
If unable to complete 5 consecutive strict pull-ups:
White Level: 5 x 50-60% Ring Rows with body parallel to ground; Rest 1:30 between sets (move up when able to complete 5 strict pull-ups).
Red Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).
Green Level: 5 x 50-60% Ring Rows with 60 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).
3) Full/Core
5 x 50-60% Ring Muscle-ups; Rest 1:30 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: 5 x 50-60% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 1:30 between all sets.
Red/Green Level: 5 x 50-60% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 1:30 between all sets.
320 Gym 