After a couple minutes of laughing about how the vast majority of people competing are just totally out after this workout, I decided to hunker down and put together my strategy tips on this workout for everyone. To start, I feel the need to voice my opinion that unless you are a potential Regionals competitor, take it easy on this one. Tearing your hands to shreds and destroying your arms so you can't move for a few days (or worse...) is a pretty hefty price to pay just to claim you did the Open workout. If you are not a potential Regionals athlete, have fun with it, and don't kill yourself! OK, on to the strategies.
For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
This is actually a really intelligently programmed workout. If you are a top athlete, you will be challenged like crazy and you'll suffer like crazy. Knowing your body and what it can handle is the absolute best tool for this one. Should you attack this fast so you can get a good rest? Should you break things up early to save strength? Here's what I suggest:
Kipping Chest To Bar Pull Ups:
Break these up early and often. If chest to bar kipping pull ups are easy for you and you can bang out 70+ of them in one sitting, then go unbroken for the 10's and 12's. But take a page from Talayna and break up those 14's, and each round after that. Honestly, I would suggest breaking up from the first round, doing 5/5, 6/6, and so on for the rounds. What you want to avoid if you're gunning for the 18's is getting to singles.
If you have any history with the hands tearing, wear something. Do NOT post pictures of your torn hands. That's stupid.
These should be where you just blast through things. I recommend using a narrower grip, like a clean grip, or a between clean and snatch grip. This is a good bit more stable. Try to avoid resting at the top here (or resting in general), and if you need to rest, I'd bring the bar to your back, not the ground. Focus on a smooth pace and be sure to stand all the way up; no reps here will be a massive pain. The smooth moving will also aid in keeping the baron a straight path. Overhead squats tend to get a little wonky, especially when you get tired. This will lead to the bar leaning backwards, or forwards slightly, and this leads to fighting to stabilize the bar and wasting energy. Stay smooth, stay stable.
Don't rush through the first two rounds. Speedily finishing your work just to get a 2 minute rest isn't going to do all treat much for you in the long run. You could think of this as a 15+ minute workout with decreasing rests and maybe that will help your mental state. The goal isn't to get lots of rest, it's to preserve your strength so that you can get more reps. So, stay easy and smooth on the squats, and break up those kipping chest to bars. You should expect this one to sneak up on you fast, so again, don't get greedy with the rest
Besides that, just keep moving. Like all Open workouts it's about the grind. Warm up like crazy, get your shoulders feeling really good, and get your reps in! What else, what else... wear your weightlifting shoes, they will help. Focus on your kip with the chest to bars, try to save as much strength in your arms as possible.
That't it. Good luck!
Never Stop, GET FIT.
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