16.2 is here for you!

Coaches Notes

Hey Team,

16.2 is one of the coolest Open workouts yet. It combines skill, endurance, technique & strength!

Here's the link to the spreadsheet to secure your spot to be judged on Saturday or Sunday

16.2 SIGN-UP

If you can throw your name on there as a judge we'd appreciate it!

16.2 HEAT TIMES

Here's what we're looking at for 16.2 (and class on Friday)

RX

INITIAL THOUGHTS

• T2B will be difference maker for many (SMART sets)
• UB on the DUs unless you HR will go through the roof
• Going out 'hard' may buy you time but it may also cause you to blow up (don't be greedy, know your limits)
• Quick singles on the barbell will pay dividends in later rounds
• Breathing through all of these movements can be difficult but keep your breath deep and rhythmic. Let your judge do the counting, you focus on breathing.

EQUIPMENT

• T2B on a bar that you do not have to jump to
• Keep jump rope close to T2B bar so you can limit your transition times
• Have someone change your weights from round to round
• If you can do double unders in lifters and you have a 'not-ideal' position in your clean, where lifters
• If you have the ankles (and general squat mobility) of TStock, wear your regular shoes

T2B

• Small sets (for you) and limit rest. 5 T2B followed by 5 (STRICT) seconds of rest will have you finishing the T2B in around 1min. Singles, in testing, take around 1:10 but come at the cost of a higher heart rate.
• Pull through into the arch position.
• Setup on a bar that you do not have to jump to.
• Utilize the hip. Focus on a tight arch position (meaning squeeze butt and point toes) to load up those hips. Fire feet down quickly.
• Aim to do them quickly (ie. get off the bar quickly). Do not hang from the bar longer then necessary. If you have to resort to singles, make sure you come off the bar on each one
• Tape your hands if you are at risk of tearing
• Break up sets early (seriously).

DOUBLE UNDERS

• 30/20 with STRICT 10sec rest
• Stay calm and breath deeply
• Fix your eyes on one spot

CLEANS

• SINGLES, SINGLES, SINGLES
• Make sure to stand up all the way and show control. No missed reps here!
• Tall chest in set up
• Keep mid-line tight
• Keep eyes fixed on something straight ahead through the whole clean (avoid looking at the floor)

WARM - UP

30min WARMUP. Rest 5-8min before workout start time.

Mobility

T-Spine - foam roll mid back for 2min (use the 2X lax balls if you're feeling like a superhero)

Lax ball psoas release (can use foam roller on this too)

Couch stretch (contract/relax into new positions, finish on contract)

Figure 4 glute smash on foam roller

Barbell smash forearms (add voodoo wrapped wrist mobility movements for added benefit)

Lax ball pec on rig upright (move same arm up overhead and out)

Foam roll lats (armpit area) while lying on your side

2-3min of easy jump rope with DUs

10 Scorpions each side

10 Crucifix each side

10 reach & rolls

10 samson lunges each leg

10-15 straight leg high kicks each leg

10-15 butt kicks each leg

10 spiderman lunges

10 inchworms

3 reps of each of the following, in order all with snatch grip and an empty barbell:

drive/jump & shrug

jump, shrug high pull

muscle snatch

drop snatch to power receiving position

overhead squats

sotts press

5min EMOM

1 Clean (building from starting weight)

then...

5 toes to rings

20 Double Unders (or singles)

3 Cleans starting weight

rest 2min

5 toes to rings

20 Double Unders

3 Cleans 2nd weight

Rest 2min

5 T2B

20 Double Unders

3 Cleans 3rd weight

You should be good and warm after this. Take 5-8 minutes to collect your thoughts and revel in your awesomeness. Then, #winallthethings.