The Open is Almost Over! 19.5 . . .

Strength

19.5

19.5 is Franzilla. Trademark pending.

33-27-21-15-9 reps for time:
Thrusters 95/65
C2B Pull-ups

*Scaled 65/45 & jumping chin-over-bar pull-ups

20min time cap

Here's what class will look like on Friday (6/7/930/3):

E2M10M

1 Cluster + 4 Thrusters (from floor) - stay light-ish (a little overload is ok) and focus on making them as easy as possible
1-3 C2B Pull-ups (or pull-ups)

33-27-21-15-9 reps for time:

Thrusters 95/65
C2B Pull-ups

*Scaled 65/45 & jumping chin-over-bar pull-ups
*20min time cap

 

WORKOUT DESCRIPTION

 

INITIAL THOUGHTS

• Small sets on both movements early … unless you are planning on going sub 10, then, do whatever you want
• Most people hold their breath (or breathe shallowly) on thrusters and pull-ups. Don’t be most people.
• If front squat position / thrusters are a struggle for you, wear lifters
• Structure your rest. You’ll want to stand under or over the bar a lot longer than necessary. Have a work / rest plan & stick to it.
• Set a goal time and work backwards: Figure out how many reps you need to do each minute, what sets you need to do and then figure out the rest. If it seems lofty, it probably is.
• Wear hand protection if you have it (and you’ve trained with them).
• Find a pull-up bar that isn’t a big jump to get to or get a small box so you don’t have to jump at all
• Warm up hips and shoulder THOROUGHLY – make sure everything is moving freely and you are in a good position.

 

THRUSTERS

• Get mobile! If you don't have Olympic Weightlifter or Olympic Gymnast level thruster mechanics, the video below will likely help you immensely.
• Keep your weight in your heels & stay tall. If the bar shifts forward of your mid foot, that 95/65 just got a whole lot heavier.
• Keep your elbows up and wait until you are in the power (think: dip of push press) position to drive the bar up. The key is PATIENCE!
• Think of your arms as more of a follow through than a primary driver. That's what your legs are for (strict press vs. front squat anyone?)
• Find a breathing rhythm. Stick with it.
• Drive your knees out. This will allow you to maintain a stronger position in the squat.

C2B Pull-ups

First C2B Pull-ups? Here are some tips:

• Put your hands slightly wider to allow a bigger range of motion / get your chest through
• Speed = power. A well timed insanely aggressive kip might just get you your first C2B.
• Chin-up grip. Often the issue is lack of strength in the end range of motion. Chin up grip will allow you to use your biceps to finish your pull & get that chest to bar.
• Double Kip. If you kip close to the bar, hold for a second and kip again. First C2B, voila!
• Jump into your arch off a couple of risers/boxes – maybe all you need is a little extra momentum?
• If all else fails, do all of these things

Decent at C2B? Here are some tips:

• Some of the above will help
• Go to singles on a low bar early
• As soon as you make contact, let go of the bar (save your biceps)

Pretty good to great at C2B? Here are some tips:

• Let your feet hit around 45 degrees and then ‘snap’ at the hip – patience in the hollow is key
• Eyes Up (keep them fixed where the wall meets the ceiling)
• If butterflying, pull yourself through once brush contact is made – keep it a circle
• Sweep the feet through low and fast
• Don’t be afraid to go to singles – just be quick

 

WARMUP

5min row or bike with 3-5 10sec sprints (make sure you are sweating by the end)

Foam roll (10passes each side): calves, quads, hammies, glutes, t-spine, lats

1min Banded Wrist extension each arm (move through various range of motion)

Keys: Hips, t-spine, calves, front rack & pecs.

Extra Mobility:

 

MOVEMENT PREP

Inchworms to downward dog (10)

Reach and Rolls (15)

Samson stretch to spiderman lunge (10)

Crucifix & Scorpion (10ea/10ea)

PVC Pass Through (15)

PVC OH Squat (15)

SPECIFIC WARMUP

2 Rounds

5-7 Thrusters (empty bar)

5 Pull-ups or jumping pull-ups

Rest 2 min

2 Rounds

3-5 Thrusters -- cluster your first rep (workout weight)

3 Pull-up transitioning to 2-5 C2B Pull-ups on the fly or 4-6 jumping pull-ups

Rest 5min before your heat

#wineverything