Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 16.2 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Overhead Yoke Carry x 100 Feet
Rest as needed
Perform this for max load. The goal is to establish how much weight you can support for the full 100 feet.
B.
Two sets of:
Hand-Over-Hand Rope Pull x 100 Feet
Rest as needed
This should be heavy! It’s too light if you’re able to keep it moving smoothly the whole way.
C.
Two sets of:
Farmer’s Carry x 60 Feet
Rest as needed
Perform this for max load.
D.
Two sets of:
Harnessed Sled Pull x 100 Feet
Rest as needed
This should be heavy!
Session Two
A.
For time:
Run 400 Meters
10 Strict Handstand Push-Ups to 8″/4″ Deficit
Run 400 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters
Rest until the running clock reaches 20:00, and then…
B.
When the running clock reaches 20:00…
For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters
Sunday morning Tried to reattempt 16.2…stopped myself once I got to the third round of cleans. Did a better job at staying calm in first two rounds but knew that round 3 was my main event and the gas pedal just wasn’t there. If my schedule were different I would have given myself 2 days rest…oh well. You don’t know until you try. We’ll see how bad 339 hurts me Sunday evening Warmup Strongman stuff Hspu wod: 17:51 8″: 3+singles/ 4″: 4+doubles/reg: 9+triples Yesterdays massage helped put my shoulders back into place but think it’ll take a day or so… Read more »
Session 1:
A) 200 plus bar
B) 155
C) 200+ handles
D) 180
Session 2:
A) 14:30
B) 14:35
Didn’t get to do snatches this week so subbed power man stuff for snatches
A. E2MOM 2 power snatches 10 rounds
165/165/165/175/175/175/185/185/195/205
B. E2MOM 1 Snatch lift off plus high pull + 1 power snatch 10 rounds
All @ 185
2A.
Subbed 500m rowing for 400m running. Patella tendinitis is acting up.
15:34
2B.
Subbed 1000m row for 800m run
16:14
Session 2
A. Too windy and dusty in Nebraska. Compensated a 500m row for a 400m run.
17:51
B. Compensated 1000m row for 800m run.
26:30
Session 1
A. Finally tried these. Improved as I continued at light weight.
B. Done
C. Done
D. Done
Session 1:
Done in 40min (pr)
Session 2:
A. 11:39 30 Cal AD6, 6″, 30 Cal, 3″, 30 cal, SHSPU- A bit under the prescribed but this was enough for me, shoulders didn’t have much from the start.
B.
Session 2: A. Tweaked my shoulder a little bit on 16.1- so that 4″ def. was a little too much. Plus, I was super worn out from all of the work in the first session. Attempted one rep, got it, and then I had to go to a little kip to round out the 10. I finished the rest of the HSPU RX though. I did not finish the WOD in the time cap. I got 20:00 + 200m, just 200m shy of finishing… B. 20:38- I was proud of myself here. I just tried to keep moving as best… Read more »
Was not happy with my finish in 16.2 yesterday… I am just getting really down about these first two weeks. I felt like I was way more prepared going in to this season, and it appears to be proving otherwise. I only got 258 yesterday. I was really hoping to get in to that 4th round and get at least one at 175#. I am re-testing Monday morning, but man, these first two just did not hit any strengths of mine. Warm Up: Done A. 185#/100′ with a thick mens bar B. 180# Rope Pulls C. So… somehow I missed… Read more »
Stay positive and keep training hard! Things will click. Your progress is not defined by these to workouts. Keep looking at the bigger picture!
Thanks Tino! That’s what I am going to try to do moving forward. I’m staying positive and reminding myself that it’s a process. I really have come a long way since last year, so that’s exciting. I just wanna be a badass :o)
Session 1:
Done I’ll post weights in a bit.
Session 2:
A- RX 16:29
B- RX 12:12
Total timer time- 32:12 RX
Session 2
Took me 21:00 to do A as Rx. Good news is the last 30 HSPU took 5:00 compared to 7:30 to do 21 strict HSPU at regionals in 2014
B) slow. lost track of the time but runs were about 3:45 each and I paced the muscle ups to 5 reps every minute
Resting up to improve on yesterday’s 340 reps come Monday morning.
Session 1
Redid 16.2 and got 255 reps again, disappointed because i felt much better today
Rear delt WU:15#
Bicep opener:20#
Tricep opener:10#
A.
Did you do it back to back days?
Yeah, I probably should have waited until Monday to redo it