19.2 is 16.2 (kinda)

MetCon

19.2

Hey Team,

19.2 is a RETEST! For those of you who came to class last Sunday, you’re one step ahead!

This is a cool test that combines skill, endurance, technique, strength & mental toughness!

Here's the link to the heat time schedule for Friday: cfcb.cfopenschedule.com

If you can help by judging that would be awesome! As usual we’ll have food, drinks & the highest of fives.

Here's what we're looking at for 19.2 (and class on Friday)

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CLASS

E2M10M

3 TnG Squat Cleans
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19.2 RX

8-min. AMRAP + bonus time:

25 toes-to-bar
50 double-unders
15 squat cleans 135/85
25 toes-to-bar
50 double-unders
13 squat cleans 185/115

Time extends 4 minutes each time a round is completed.

RD 3: 11 Cleans 225/145
RD 4: 9 Cleans 275/175
RD 5: 7 Cleans 315/205

19.2 SCALED

8-min. AMRAP + bonus time:

25 hanging knee raises
50 single-unders
15 squat cleans 95 / 55
25 hanging knee raises
50 single-unders
13 squat cleans 115 / 75

Time extends 4 minutes each time a round is completed.

RD 3: 11 Cleans 135 / 85
RD 4: 9 Cleans 155 / 115
RD 5: 7 Cleans 185 / 135

 

 

INITIAL THOUGHTS

• T2B will be difference maker for many (SMART sets)
• UB on the DUs unless you HR will go through the roof (then consider 30/20 on 5s rest)
• 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 these movements can be difficult but keep your breath deep and rhythmic. Let your judge do the counting, you focus on breathing.

EQUIPMENT

• Do 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, where lifters (the bulk of the work is on the barbell)
• If you have the ankles (and general squat mobility) of Baby Jake, 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. Let your feet fall after hitting the bar giving your hip flexors a break.
• Aim to do them quickly (ie. get off the bar quickly). Do not hang from the bar longer than necessary. If you must 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

• UB or 30/20 with STRICT 5-10sec rest
• Stay calm and breathe deeply
• Fix your eyes on one spot

CLEANS

• QUICK SINGLES, QUICK SINGLES, QUICK 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)
• If you like to lift with a belt, keep it loose in the t2b & DUs then tighten it for the cleans

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 interspersed

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

 

 

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

drive/jump & shrug

jump, shrug high pull

muscle clean

power clean + front squat

squat clean

 

 

5min EMOM

1 Clean (building from starting weight)

then...

5 toes to rings (do in place of toes to bar to save your lats but get your hips & abs prepped)

20 Double Unders (or singles)

3 Cleans starting weight

rest 2min

5 toes to rings

20 Double Unders (or singles)

3 Cleans 2nd weight

Rest 2min

5 T2B (or hanging knee raises)

20 Double Unders (or singles)

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.