16.2 is another workout with a “first” for The Open. Last week overhead walking lunges made their first Open appearance, and this week brings a heavy and uniquely programmed workout. For the first time you can have someone change your weights for you, and you can start work on the next round before the allotted time passes.
16.2 is as follows:
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
This workout has a lot of different components so we will break it down for you and give you some tips to create the best plan of attack.
Time is the first unique thing about this workout. There are 4 minutes given to complete each “round” but what's unique about timing in 16.2, is that you can move on to the next round before the 4 minutes is over. If you watched the live announcement you saw both athletes completing the first round before the 4 minute time cap and they immediately moved on to the next round bumping up their time cap to 8 minutes.
It will be very important to get ahead on the clock while the weights are light. This will allow you more time to rest and compose yourself before getting to the heavy cleans.
Another thing that will save you time is having someone change your weights - it just wouldn’t be smart to try and change the weights yourself.
Toes to Bar:
There are 25 T2B in each round to start it off. This isn’t a huge amount, but if you aren’t proficient at T2B it will really eat into the time needed to complete cleans. If you can easily link 25 T2B for the first two rounds doing so would be a good idea because it will allow you to buy more time for the double unders and cleans- just be careful not to burn up your grip.
If you aren’t proficient at T2B your best plan of attack would be to break them up into small sets (think 3’s or 5’s) with little to no rest in between sets. This will allow you to keep moving and also keep your grip fresh.
50 unbroken double unders should be no problem for higher level athletes, but for those less proficient think of breaking these up like the T2B. Small sets (10’s, 15’s) will keep you moving and your grip feeling fresh.
On the double unders make sure you keep a relaxed grip on the rope and use your wrists as much possible versus letting the shoulders take over.
We posted a full movement blog post
on double unders, which could be good to review if you're not 100% confident in your DUs!
Movement Series: Double Unders
With Double Unders sure to make an appearance in The Open, make sure you have the skill dialed in! Check out our Movement Series video and blog post about Double Unders.http://bit.ly/1Q5E9hfPosted by The FeedX on Tuesday, February 9, 2016
Singles, singles, singles. Your heart rate will be high from the T2B and double unders and linking cleans (even if they are light) will only increase your heart rate. The cleans should be used as a time to catch your breath and become a bit more composed.
The cleans increase in weight but decrease in reps each round so be ready for the bar to feel a bit heavy. After the first jump the increases in weight are pretty large so make sure you are set before each clean. Failing a clean will not only cost you time but it will be mentally defeating.
With the gymnastics and heavy lifting, 16.2 is a unique and challenging workout that will definitely bring some clean PR’s!