March 4, 2016

1 rd + 50 du

CoachDB 16.2 Notes and Thoughts. Remember this is a guide. Each athlete will have to adjust as needed.
Personally I think a great tough WOD.
First thing first is to honestly identify/assess your T2B, DU and ability to Clean high reps at moderate to heavy loads. This is important for planning where you want to realistically try to get.
Where will I get stopped on Cleans? How can I get there to try?
What is a smart strategy on breaking T2B up to save grip, but get through on time with short rests.
Do DUs gas you real bad in sets of 50? Should I do 30 then 20 to help avoid to big of an oxygen deprivation before going into the cleans.
Singles, Singles, Singles on the Cleans, with short rhythmical breaks in between reps.
How hard do I push the 1st rd, 2nd rd etc.. to try and get a little ahead of the clock, but not go out to hot and crash & burn in?
Factor in your pacing strategy based on how long for T2Bs, DUs and cleans.
These are some questions you need to assess and consider.

If you watched Bailey and the strong Icelander, be careful not to get sucked in to their abilities. If you stayed and watched Boz and Rory, it should give a more realistic outlook to more common athletes and their abilities. Do not get me wrong Boz and Rory did well too.

4min will be extremely tough for many to get all T2B, DUs and Sqt Cleans, in the first 4min yet alone the later rounds.

General Warm-Up
-Light general cardio Respiratory Warm-up (light 200m jog and light 250m Row and 1-2min light Assault Bike).
-Light Foam Roll and Stretching of whole body. Do NOT take out tonicity in Muscles.
-5-10 more minutes of light aerobic work with a couple of sprint sets in there for 10-30 sec efforts (Jumping Jacks, Row, Assault bike, Jogging etc..) Get a light sweat.
-Mix in some Dynamic Range of Motion Warm-Up
activities throughout General warm-up

WOD Specific Warm-Up
Consider the following and adjust based on your assessment above.
These Warm-up Rounds are not for time, but use a clock to help give a feel of time to complete
-First, build up slowly on cleans to appropriate loads, conduct barbell drills for clean prior.
-Perform 2-3 rds of: (rest in between rounds around 60 sec)
3-6 T2B
10-20 DUs
3 Cleans at first weight; 2nd round at 2nd clean weight, 3rd round at 3rd clean weight (if applicable) If you are going past 3 rds, then just hit a few reps at loads you believe you may hit.
**Practice rhythm you will use in WOD
**Caution: do not over work T2B, DUs, and Cleans. Warm-up just enough so they all feel good, but save those reps for the WOD.
-Warm-up should be complete 5-10minute before heat start time. Stay warm and loose.

Lane and Equipment Prep:
-T2B, if you do not link sets of T2B, use a low bar or boxes so you can do quick singles and not be more than a hands distance below the bar. Have chalk close, but remember more chalk = more friction. Change grips up as needed, wide, narrow, opposing. Hand care, if you get through 2 rds that is 50 T2B, consider proper hand protection. Use something you have before you know works for you.
-Doubles: Make sure a good clear area, check your rope and bolts before training session. Have a back -up rope close by.
– Barbell, have all barbells set-up in lane or have weights pre-arranged and set individuals to change weights out for you.
– If possible have judge view a few reps of T2b, DUs (let them know if you start with a double or a single or two first then Double). Have them count a few to get your feel). Have the judge watch a clean or two and ensure they see your style.

WOD Showdown Strategies:
**Pacing and knowing your body on each of these movements will be key. Go in mentally and physically prepared knowing this is going to be tough to make 4min splits and staying on a pace. This is a tough WOD.
-T2B = Smart sets. If T2b is a strength capitalize on it, but do not overdo it. Consider 10-5-5-5 or possibly 15-10 and if you are not sure consider 5-5-5-5-5 with short controlled rests. Don’t let rests get too long here, key to smart sets.
** Be mentally and physically prepared for these T2B linked to go away or get reduced as fatigue and midline melt occurs.
– Doubles: try your best to stay relaxed. If able unbroken, if not consider 30-20 or even 20-20-10 to not go too deep in oxygen deprivation. A lot of this depends on your DU ability.
**Remember as you develop your personal strategy and you know you may get stopped by cleans at a certain weight, there is a double-under tie-break time.
-Cleans: Singles, Singles, Singles However, establish a good work-rest rythym. I.e. clean, drop bar, bar settles, big breath, pick up bar/clean. That is just one technique, find one that works for you. Just keep your self to a rhythm so breaks do not continue to grow and eat up clock. **Some may be able to know exactly how many seconds per clean to get to next 4min.
-If you get ahead of clock great, continue strategy and push where needed. As your time ends dig deep and get as many reps before time expires. Every rep counts.

Cool Down
5-10 min of Recovery Walk/Jog and Assault Bike,
10 Minutes of Stretching, Flexibility, Mobility, Myofascial Release/Rolling Out
Ingest your Recovery Drink 30-60min post WOD

Repeat Attempts
Consider 36-48hrs recovery before repeat attempt if needed and desired.

Good Luck. Train Hard, Train Smart, Train to Survive!

149

16.2
174

16.2
172 reps