Long Conditioning
Run 5k
Medium Conditioning
12 Min AMRAP
6 Strict Pull-ups
6 Power Cleans (135/95)
30 Double Unders
Sprint Conditioning
4 Rounds
12 Toes-to-bar
12 Overhead Squats (95/65)
Upper
5×3 Strict Press
Start @ 80% 1 RM and work up
Olympic Lifting
Work up to a heavy hang snatch
Long Conditioning (Benchmark)
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Medium Conditioning
14 Min AMRAP
7 Chest-to-bar Pull-ups
14 KB Goblet Lunges (70/53)
14 KB Snatches (70/53)
Sprint Conditioning
4 Rounds
12 Thrusters (95/65)
12 Burpees
Lower
5×5 Deadlift
Start @ 75% 1 RM and work up
Olympic Lifting
7×1 Split Jerk
Start @ 80% Clean and Jerk 1 RM and work up
Long Conditioning
24 Min AMRAP
8 Ring Muscle-ups
16 Power Snatches (95/65)
24 Box Jumps (24/20
Run 400m
Medium Conditioning
4 Rounds
12 Chest-to-bar Pull-ups
12 Overhead Squats (115/75)
24 Deadlifts (115/75)
Sprint Conditioning (Benchmark)
400m Run Time Trial
Then
4x400m; Rest 2:00 between
Lower
5×3 Back Squat
Start @ 80% 1 RM and work up
Upper
5×5 Bench Press
Start @ 75% 1 RM and work up
Olympic Lifting
7×1 Split Jerk
Start @ 80% Clean and Jerk 1 RM and work up
Long Conditioning
Run 1 Mile
50 Pull-ups
Run 1 Mile
100 Push-ups
Medium Conditioning
12 Min AMRAP
12 Toes-to-bar
24 Wall Balls
48 Double Unders
Short Conditioning
3 Rounds
15 Power Cleans (115/85)
15 Burpees
Lower
5×6 Front Rack Lunge
Perform new set every 2:00
Upper (Benchmark)
5 RM Strict Press
Snatch
7×1 Power Snatch
Perform new set every 1:30
Start @ 70% Snatch 1 RM and work up
Conditioning
1) Long Conditioning
25 Min. AMRAP
25 Burpees
25 Snatches (75/55)
25 Pull-ups
25 Push Presses (75/55)
2) Medium Conditioning
15 Min. AMRAP
5 Ring Muscle-ups
10 Squat Cleans (135/95)
15 Box Jumps (24/20)
3) Short Conditioning (Benchmark)
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-up
4) Sprint Conditioning
Every 2:00 for 10:00
20 Goblet Squats (70/45)
Perform set as fast as possible and rest for remaining
Strength
1) Squat
5×3 Front Squat to Box
Perform new set every 2:00
Set box at parallel
Start 70% 1 RM and work up
2) Clean and Jerk
7×1 Power Clean and Push Jerk
Perform new set every 1:30
Start @ 70% C and J 1 RM and work up
3) Snatch
7×1 Low Hang Snatch
Perform new set every 1:30
Start @ 70% Snatch 1 RM and work up
4) Lower Pull
7×2 Snatch High Pulls
Perform new set every 1:30
Start @ 90% Snatch 1 RM and work up
5) Press
5×3 Strict Press
Perform new set every 2:00
Pause 5 count at top of each rep
Start @ 70% 1 RM and work up
6) Upper Pull
5 sets of Chin-ups
Perform new set every 2:00
Benchmark (Long Conditioning)
“Kelly”
5 Rounds
400m Run; 200m Run
30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
30 Wall Balls (20/14; 14/10; 10/6; 8/5)
Possible Weeks
1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)
Select if strengths and weaknesses are fairly balanced.
2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)
Select if lifting is a clear weakness.
3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)
Select if gymnastics is a clear weakness.
4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)
Select if conditioning is a clear weakness.
Benchmark (Push Gymnastics)
Tabata (8 Rounds; 20 sec on; 10 sec rest) Push-ups
Possible Weeks
1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)
Select if strengths and weaknesses are fairly balanced.
2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)
Select if lifting is a clear weakness.
3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)
Select if gymnastics is a clear weakness.
4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)
Select if conditioning is a clear weakness.
Benchmark
1 Rep Max Hang Snatch
Possible Weeks
1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)
Select if strengths and weaknesses are fairly balanced.
2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)
Select if lifting is a clear weakness.
3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)
Select if gymnastics is a clear weakness.
4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)
Select if conditioning is a clear weakness.
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.
Recovery Week
Goals for the week:
Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision. Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.
Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health. Try to do single arm and single leg movements to promote balance. Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics. Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.
Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk. This should help build an aerobic base and promote the delivery of oxygenated blood for recovery. Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.
Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.
Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable. Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries). Spend 3 to 5 total hours in the gym and enjoy time doing other activities.
Example Workouts:
1) 5 Rounds
Min. 1: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM
Min. 2: 20 sec. Front Lever
Min. 3: 3 Tempo Snatch Deadlifts @ 50-60% 1 RM
Min. 4: 10 V-Ups
2) 5 Rounds
Min. 1: 3 Back Squats @ 65% 1 RM
Min. 2: 7 Ring Swings
Min. 3: 20 sec. Deadlift Hold Below Knee @ 40% 1 RM
Min. 4: 5 Vertical Jumps
3) 16 Minutes of 80% Effort:
10 Ring Rows
2 KB Turkish Get-ups (53/35)
1:30 on AirDyne
20 Single Leg KB Deadlifts (53/35) (10 per leg)
4) 4 Rounds at 80% Effort:
10 Triple Unders
5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max
Jog 200m
5 Butterfly Pull-ups
5) 30 minute Jog/Walk/Hike
6) 30 minutes of yoga or stretching
320 Gym 