Friday, March 7, 2014

Open Workout 14.2

"Loving 14.2! Remember, just because it says OH squat doesn't mean you have to use your snatch grip! If you have the mobility, go with more narrow, ideally your regular jerk grip for this WOD, you'll be stronger and conserve more energy and shoulder vs snatch grip. Anything more narrow than snatch will help but test yourself beforehand and see where you're at. If the ideal jerk grip is something you're capable of but it's really forced, then you'll need to widen a little and give yourself extra room as that forcing will suck your energy as well."

1. Check your grip-to add to the above I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.

2. No hook grip, this will create unnecessary tension and hinder position.

3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.

4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.

5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)

6. Check all the great tips out there on C2B's!

7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups


Every 3 minutes for as long as possible complete:

From 0:00-3:002 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

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