For the 2016 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning.
You’ll be able to purchase this week’s custom tailored visualization Invictus Guided Visualization: Open 16.2 Workout for only $5.99 OR
you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2016 Open Guided Visualization Workout Bundle!
A.
Warm-Up:
5 Minute Row or Assault Bike @ 60-65%
1 Minute rest
4 Minute Row or Assault Bike @ 65-70%
1 Minute rest
3 Minute Row or Assault Bike @ 70-75%
1 Minute rest
2 Minute Row or Assault Bike @ 75-80%
Mobility Drills:
Ankle Mobility x 45-60 seconds per side
Hawaiian Squats x 6-8 reps per leg
Front Rack Drill x 3 cycles per side with 8-10 seconds of resistance
T-Spine Partner Drill x 20-30 seconds
In 10 reps of less build to a “Heavy” Squat Clean
Then. . .
5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans @ 135/85 lbs or 115/65 lbs
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans @ 185/115 lbs or 135/85 lbs
*Priority here is to work on rhythm for cleans. Drop and go!
40-54:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85 lbs)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans (185/115 lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145 lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175 lbs)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205 lbs)
Stop at 20 minutes.
55+:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (115/65 lbs)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans (135/85 lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (155/105 lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (185/125 lbs)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (205/145 lbs
Stop at 20 minutes.
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Strategy Considerations and Resource Links for Event 16.2
Heidi’s Guided Visualization for 16.2
Open Event 16.2 General Guidance
Open Event 16.2 Set Up & Equipment
Chalk Placement for Fast Transitions
Open Event 16.2 Movement Considerations – Toes to Bar & Double Unders
Open Event 16.2 Movement Considerations – Squat Cleans
Open Event 16.2 Pacing Models
did 16.2 on Friday. 165, had like 15 seconds to pull 185 and couldn’t get it. I was surprised at how much the lifts took out of me @ 135. Finished first round with only a couple seconds to spare. My usually reliable DU’s failed me, I lost my rythm with my T2b and had to restart several times. Definitely will redo on Monday, I know I can get some @ 185.
Did 168 on saturday, redid Sunday and got 170, couple more reps. Tried doing what The Broost did with timing my reps at 185, it kinda worked but couldnt keep it at every 15sec. Finished the 2nd round of ttb and dubs at 5:14, so had plenty of time. Took good break before starting to lift at 185, as this is about 95% of 1rm. Legs felt tired so again power cleaned and front squat. May take day off and try again, im sure i can get 7-8 reps at 185
Well t2b totally fell apart in the second round and since I wasn’t expecting that to happen it killed me mentally. Only had about 30 sec for the cleans and got 2 at 185. May redo again Monday and just break the t2b up more right from the start and see what happens.
260 reps. Was on the pace for rd of 275 but heart rate spiked in rd of 225. Used kilos and no change plates so weights were heavier that prescribed. Will redo tomorrow of Monday.
So close to that 3rd round – you can definitely get there. No to kilo plates!
Thanks Nichole. Haha had no choice but to use kilos. I was at a local Throwdown here in Germany. Redo I’ll bring my plates, :-). Feel pretty good and next rd is mine on a redo.
Will redo on Sunday. Fast T2B Best ever actually string them for the first 5 … DU did not like me very much.. Squat cleans were felt good @ #85. Got to 10.
Learned to stay relaxed and focus on Dubs. Will go in with a good mindset on Sunday. I did not have that today knowing that the dubs were my weakness here.
423…super happy with this! I had over 2 minutes to try to PR my clean today but I think at that point my legs and midline had had enough! 🙂 I wrote out on a whiteboard a per round split pace as well as the seconds I had to pick the bar up on each round. Troy kept track of my splits, counted out my rest periods, and it really helped me by counting the seconds for the cleans…it kept me accountable and disciplined to stay on the bar and allowed me to stay on track…actually I was able to… Read more »
Amazing job Cheryl!!
Way to go Cheryl!
You are already my idol ? trop bien !
Holy smokes that’s an awesome score – did you do all singles on cleans the whole way?
Thanks Mary! Yes singles the entire time and used splits on every round…so 1st round I did 1 clean every 5 secs…so literally squat clean it, stand it up, drop it, and repeat….2nd round I did 1 clean every 7 seconds….3rd round 1 clean every 9-10 seconds…4th round 1 clean every 22-23 seconds.
Thanks for the tips! I’m hoping to get a rep at 145 and having a cadence in my head for the cleans on the 115s will definitely help – I don’t think the issue will be the weight so much as my willingness to get physically uncomfortable.
That is so awesome, great job!
Awesome Cheryl! So happy you killed this one! Yay! Amazing! 🙂
Amazing job Cheryl!!!! Bunch of beasts over there in Hawaii!
Congrats Cheryl!! Thank-you for your post…great reinforcement of some powerful stuff!
Wow!! Solid score! Congrats!! And awesome that you trusted your mental and physical to do what it already knows!!
Congratulations Cheryl! That is a FANTASTIC score!! So pumped for you!! And yes, having your strategies written out is a HUGE help to stay on track! Great work girl!
Terrific news Cheryl. Sounds like you really did this workout to perfection!
That’s ridiculous! Amazing work!
Great job! I agree on splits, I wrote mine down huge on white board and went by feel. Great feedback keep killing it!
Nice work . Great score, dont know what ur eating but it works over in hawaii. Whats the broost doing?
Awesome result, gongrats!
341 will probably redo Monday
Didn’t tackle this one today as originally planned. My knees and ankles really cranky. Hopefully tomorrow they will be better and I will give it my first go.
Good luck!! Hope you feel good in the am!!
How are they feeling today?
255-pretty close to what I was hoping for. Failed 3 attempts in the last minute so might consider a redo if body feels recovered on Monday.
258; stayed pretty well with my pace throughout but the squat cleans at 145# were just really heavy. Only got 5 reps of them and had over two minutes. Not sure if it’s worth it to go again. First round done at 2:58; round two done at 7:00; Du done at 9:38 in round 3. Good luck everyone!
Nice work Leticia!!
Thanks Tracy 🙂
Awesome job Leticia!! Multiple reps at 145– strong girl!!!
Thank you Holly! It felt sooo heavy 🙂
Fantastic Leticia!!! How did you approach your T2B?
Thank you! T2B were 8/7/5/5 then 5×5 then 5/5/5 and they fell apart the last 10 so just tried to get them as fast as I could mostly in 2’s and a 3 and sometimes w a double kip. DU was UB, UB and then 30/20. It was all about the cleans for me.
Thanks for sharing…I’m seeing a lot of folks breaking down on the second round of T2B and loosing all kinds of time. My plan is 7-6-6-6 for the first two rounds.
Nice job Teesh! Proud of you girl!
Thanks Cheryl! Super proud of you!!!
Awesome Job Leticia!
Mobility done.
Rowed, practiced ttb, DU and cleans. Biceps felt better so went for it.
Got 172. Didn’t realize my ttb would fall apart so fast. First round 7, 5, 5, 5, 3. 2nd round last 10 were mostly singles. Cleaning 185 wasn’t a problem. Need to figure out a way to improve my ttb for the redo and have more time with barbell.
Good job Kincaid. Pretty much the same for me!
Good job Barry. Did you go unbroken on ttb?
I did sets of 5 for the first round. I thought that would be conservative enough. But those cleans take longer than you want. Finished round 1 in 3:45. Was hoping to be done about 3;30. Went to singles in round 2 which automatically means round 2 will be slower.
You might consider trying the short pullup bar for the t2b, if that isnʻt too short for you! 😉
Smart! Esp. when I have to resort to singles.
Wish i could say the same for me but 185 isnt far off my 1rm for clean. So i had plenty of time to do them but only got three. Going in tomoro to redo. Going to take cheryls advice and have a set time for each rep on the 185.
Smart. I’m doing the same. It worked so well.
You have got to be AGGRESSIVE on those ttb when you go to singles. I had a girl do it last night who did singles on her t2b and she got into the second to last round. You’ve got to be AGGRESSIVE to do a ttb and bring your hands right back to the bar.
Thanks Nichole! Will put it into action on 2nd attempt.
173
173 – thought i may be able to break into that next round – but this was it – nearly reached black out level. pacing was pretty good – started dragging a little, but really I just ran out of gas at the end
Wow will be redoing Sunday only got 166 I know I can do better just have to dig deeper. The 2nd rd of TTB really got me lost my kip.
176rx. I will absolutely be redoing this on Sunday or Monday! I do not have good dbl unders so knew I would be chipping away at those. So frustrating since ttb and cleans are doable for me. Just lost too much time on rope. 1st rd was 2:49. Took me almost 3 mins to get through ttb & dbl unders. That left me 2 mins to do 13 cleans and just ran out of time:/ Grrrr!!!!
Good Luck everyone!! This is a fun wod!!
Stay relaxed on those double unders
Thks Nichole!! Those things just mentally wear on me.. one set I’m getting 20 next set 6.. Ugh!!
Without getting into 3rd round the volume of work is kinda low.. do you think it’s feasible to think redo on Sunday morning and then again Monday. Or am i thinking crazy?
Only redo 1 time, not twice!
Nice job Holly! How did you break up your T2B or did you go UB?
Well since I suck at dbl unders I went 17/8 first rd, I felt I needed to bank some extra time… But 2nd rd ttb didn’t go so hot.. They were 5/4/3/2’s then quick singles which led to a crappy set of dbl unders. Therefore I just ran out of time:/ So next go round I will start with 3 sets of ttb and just pray to the dbl under gods that I will have an ok day on the rope:)
I’m seeing that happen a lot with people who are really good at T2B…I coach a 16 year old and I had him shoot for 7-6-6-6…his second round he fell off that a little but was still able to put good little sets together and he was right back up on the bar each time. Tell the dbl gods that you WILL be having a perfect day on the dbl…relax your way through them! Get it girl!!!!
Thank you for the positive words!! If I redo tomorrow I’ll let you know how it goes!!
Bad day! Couldn’t get my DU’s, finished DU’s in first round at 3:16, and added 11 cleans before time, final score 86. Will definitely redo, just frustrating how sometimes I have DU’s (like last year) and than mysteriously they fall apart! Too bad as the cleans are a good movement for me.
Good luck to everyone else!
keep digging….
Be calm during your double unders and be confident in them come your second time!
Thanks Nichole, I will for sure, hopefully it comes together!
A. Done then went into the mini set rds to test the water for later tonight 2:20 with the rest time included. Feeling good about this hopefully this will get me to the 225# cleans. Feeling excites
Good luck everyone
follow CJ’s recommendation on pace, good luck!
Thanks will do. Good luck to you too.
340……Well I think that’s about all I got
Nicely Done Pete!
That is awesome! That 1 rep at 275 lbs will definitely push you up the leaderboard!! Well done!
I jammed my wrist on the 2nd attempt still had 2 min left…. That’s a match for me on my 1rm
AMAZING!!!!!!!
Nice job Pete!
Fantastic effort Pete! You’re a monster!
ha I don’t know about that, I feel pretty old most days!
Incredible Pete!!
Awesome!! Hope your wrist is ok!
thanks it def hurts a lot right now
Wow awesome work Pete. Hope that wrist feels better really quick! Congrats on the score simply amazing!
Amazing job!!
Wow! Nice score!! Hope the wrist is okay?
Nice Job Pete!
Awesome JOB
Hope your wrist is ok!
Thanks, it’s pretty sore, I will rest a few days and see what happens
165. I knew this wod was going to be a struggle as 195# is my 1RM. Had 7 or 8 failed attempts at 185. Just need to keep work on getting stronger.???
Nice dean. I am in same boat here, clean weight is getting very close to 1rm at 185. I power cleaned and front squat, just a confidence thing with that much weight.
Quinn-Yep. There is always one or two workouts in The Open that are heavy and I know they are going to be a struggle. Nice job on 16.2. I just so your 2nd attempt score. Nice improvement. I tried a both a squat clean and power clean and neither was happening on Friday. I believe with another year of this training and I will be in a much better position next year. Keep kicking butt in The Open.
Yep i agree, keep up with the programming and its all gonna get better.
Hmmm… Definitely still feeling the after effects of the bubonic plague. 165… plus a power clean, ha….. Second round killed me, Heart rate was through the roof and I could get it back down…
We will see how this goes again Monday.
Good luck everyone