March 1, 2016

A. Back Squat; 3-2-1-3-2-1; Rest as needed
*Choose loading based off feel, but make the second “wave” heavier than the first

B. Every minute, on the minute, for 10 minutes:
Even Minutes: 15 Wall Balls
Odd Minutes: 10 Toes to Bar (if your hands are beat up, make these GHD Sit-ups or Med-ball Sit-ups)

+
One set:
20 Seconds Max Effort Ball Slams
20 Seconds Max Effort No-Pushup Burpee Box Jumps (20″)
20 Seconds Max Effort Assault Bike

Rest 5 minutes, then…

One set:
20 Seconds Max Effort Hang Squat Cleans (95/65)
20 Seconds Max Effort Double Unders
20 Seconds Max Effort Row

Rest 5 minutes, then..

One set:
40 Seconds Max Effort Assault Bike

+
10 Minute Z1 flush

February 29th, 2016

*If you are planning to repeat 16.1 today/tonight, I would recommend going with the plan we put forth on Friday, including 10-15 minutes of “cool down” on the bike or rower.

*If you are “one and done,” complete the workout for today, being careful to avoid any movements or loading that feel particularly sore or funky.  Our main goal over these 5 weeks is to have the best performance possible on Friday and/or Monday, so keep that in focus as you train over the course of the week

A. Three sets, not for time of:
Strict Muscle Ups x 2-4 reps
Handstand Walk x 10-15 meters
L-Sit x 30-45 seconds

B. Every 2 minutes x 8:
2 Power Cleans + 1 Split Jerk

Build in load over the 8 sets, but focus on being mechanically sound on all phases of the lifts

C. Three sets of:
Single Leg RDL x 6-8 reps/leg @3011
Rest 2 minutes between sets

*Nothing crazy here, weight-wise.  Good ROM, good glute activation, and no loss of lumbar extension.

D. Complete as many rounds and reps as possible in 10 minutes of:
4 Strict Pull-ups
6 Strict HSPUs
8 Burpee Box Jump-Overs (24/20″)

16.1

First off, while this workout will definitely suck, you are all WELL prepared for this.  I am genuinely excited to see all of you put up great scores, and push yourself through this thing.  It comes down to how badly you want to keep racking up reps, and with all the hard work you guys have gone through, I’m hoping that you’ve come to want it pretty badly.

If you plan on doing this today/tonight, start with a longer, easy aerobic warm-up.  Then, go into your mobility prep work, with a focus on the shoulders (Narrow Grip OHS, perhaps?).  Things like Turskish Get Ups, Windmills, and some easy kipping work should happen here as well. Then, going into some interval work on the bike or rower (30 seconds hard, 30 seconds rest x 5-6), then some more movement prep.

Similarly to when we re-did 15.3, getting a taste of a couple of rounds before starting would be a great way to feel what the workout will be like, from the beginning. CJ (Invictus) recommends:

1-2 rounds@ game pace:
25 ft OH Walking Lunge
4 Bar-Facing Burpees
25 ft OH Walking Lunge
4 Chest-to-Bar Pull-ups

After this, stay loose for 5-10 minutes, then hit it.

After the workout is over, 10 minutes of Z1 flush on the bike, to get a jump-start on recovery

Key Considerations:
-Moreso than in probably any other Open workout, the difference here is going to come down to how you pace, ESPECIALLY in the first 10 minutes.  Remember, you can always pick up the pace in the second half if you are going a bit slow, but you cannot recover from coming out too fast!

-The width of your grip on the lunges will determine how heavy the weight actually feels (the wider you go, the more your shoulders actually have to work to stabilize overhead).  Work your thoracic mobility, first-rib stuff, and try to get as narrow as you comfortably can for the lunges.  Also, breathing and bracing is important here; you do not want to lose your balance, dump the weight, then get all pissed about it and spike your heartrate

-The burpees should be done with more of a step-down step-up fashion, only jumping the tiny distance you need to to get over the bar.  Again, going really fast here is not going to save much time, but will definitely smoke you.

For more tips, check out the Outlaw Way video here: http://theoutlawway.com/2016/02/25/160225/

(Nothing too revolutionary here, but he does show some demos on the lunges and burpees that could be helpful).

Lastly, trust your training, and your ability.  You all have put in the work necessary to pace yourself well through this workout.  This is exactly the type of stuff that we have prepared for through all of the row-repeats, the %-based AMRAPs, and the incremental effort pieces.  Trust your stuff, and BREATHE.  Oxygen is fuel, use it.

Best of luck to everyone tonight/this weekend

-Adam & Alecia

February 26th, 2015

Hey everyone,

For better or for worse, I’m not Rudy Nielsen.  I will not be filming a 16.1 strategy video at 3am tonight.

I will post thoughts, strategies, and considerations tomorrow, so if you plan on doing it in the morning, best of luck!

I will say this for now: I don’t know that doing this twice will help, but it will definitely come down to pacing and just being “uncomfortable” for a long stretch (similar to the OPEX Winter tester that was a 20 minute AMRAP).

If you think you can smash it on Friday, go for it; if not, just feel it out, and play with the movements and pacing as practice for Monday.  We will have a workout scheduled for Saturday for both groups of people.

February 24th, 2016

A. Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk
*Set 1 – 1 rep @ 55-65%
*Set 2 – 1 rep @ 65-75%
*Set 3 – 1 rep @ 75-85%
*Set 4 – 1 rep @ 65-75%
*Set 5 – 1 rep @ 55-65%

B. Four sets @85-90%:
2 Muscle Ups
8 Alternating Pistols
12 Box Jumps (24/20″)

Rest walk 1 minute between sets

Rest 3-5 minutes, then…

C. Four sets @85-90%:
9 Toes to Bar
12 Wall Balls
36 Double Unders

Rest walk 1 minute between sets

+
10-15 minutes cooldown and mobility

February 23rd, 2016

A. Four sets of:
Halting Clean Deadlift + Clean Pull + Power Clean @75-85% of 1-RM Clean
*Follow each set immediately with 3 Tall Box Jumps
Rest 2 minutes

+
10 Seconds Max Effort Ball Slams
Rest 20 seconds
10 Seconds Max Effort Assault Bike
Rest 2:20
x 3-4
+
Rest 5 minutes
+
Row 300 Meters @90%
Rest 1 minute
x 6-8