OPEN WORKOUT 18.2

Strength

MetCon

18.2 - For Time & Load

Open Workout 18.2!

This is a little piece of programming mastery. Option1: Go hard, try to recover & hit a big number. Option2: Pace and hope to have enough time to hit a big number. Choices choices choices.

Here’s the workout:

On a 12min clock:
18.2 is 1-2-3-4-5-6-7-8-9-10 reps for time:

DBL DB Squats
Bar Facing Burpees

Rx = 50s/35s
Scaled = 35s/20s

18.2A is 1RM Clean with remaining time

Things to consider

• Lifters or no lifters? Wear lifters. You’ll be more upright in your front squats which will limit core fatigue (by comparison) & will provide stability & mobility for the clean.
• Be smart about your setup. Place your DBs just behind and to the side of your barbell so all you have to do is take a quick step to your left or right & burpee away to lung exploding oblivion.
• Have your plates for your clean nearby & organized. Same goes for belt if you use one.
• Have your starting clean weight on the bar (which you will have warmed up to)
• Tell you judge to communicate loudly & clearly so you can concentrate on breathing
• Breathe – deeply and calmly throughout
• Practice the burpee standard in your warmup (RX = 2 foot jump back and 2 foot jump in + 2 foot jump over)
•  You will complete 50% of the reps in rounds 8, 9 & 10 – be mindful of that and don’t go out too fast
• On the odd # rounds, step back over the bar to your dumbbells instead of going all the way around the barbell
• Practice cleaning the dumbbells getting them in a ‘comfortable’ position on your shoulders
• Each set/rep on the squat has to start at full extension, meaning no squat cleans to start
• Have a plan A & a plan B for your lifts but know that the first one after the ladder will feel VERY heavy

Warmup

We need to make sure we prep our lungs for the heavy breathing to come in addition to some mobility work in the general warmup

5min Row (45sec easy, 15sec SPRINT x 5)

Foam roll calves, quads, adductors (inner thigh), glutes, mid back, forearms – 10 passes at each area

Movement Prep

• 10 pvc pass throughs
• 10 pvc front rack openers
• 10 alt reverse lunges with a twist, hug the knee on the way back up
• 10 plank to downdog with twist
• 10 alt spiderman lunges with a twist & reach to the sky
• 10 Goblet Squats w/ 10s hold @ bottom of rep 5
• 10 lying straight leg kicks
• 5-10 push ups

Specific Warmup

3 Rounds with empty barbell:

Rd1: From power position (high hang) Rd2: from hang Rd3: From mid shin (mimicking floor)

• 5 Dip and drive
• 5 Dip and drive w/ high elbows
• 5 Muscle Cleans (keep hook grip)
• 5 Front Squats (keep hook grip)

 

3 Rounds

5 DB Front Squats (practice db positioning)

5 Bar Facing Burpees (practice footwork & hand placement)

1 Clean

Rest 1min between rounds

After 3 rounds, continue working up to starting weight in workout

Rest 5min before heat time

#wineverything