How I did in 16.2?
Every year there is workout in the Open that checks strength of athletes and 16.2 did exactly that. As Dave Castro said you have to earn heavy weights they are not here for everyone.
When I first saw 16.2 I hoped that I would hit few reps with 225 lbs because my max for squat clean is just ~240 lbs. I was able to hit 7 reps at 225 lbs which was total of 260 reps. After finishing this workout I was very happy with my performance but I have never thought that 260 reps would move me up in the leaderboard.
As you can see at the moment I am 670th from 27 214 competitors in the Europe which is top 2.5%, I hope I can hold this spot for next 3 workouts.
I really like this year Open and I am looking forward to hit 16.3 hard!
By the way I have done 16.2 at Friday and my traps together with my forearms were absolutely crushed by 16.2 until Tuesday.
16.3 is … simple & brutal
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
My 16.3 strategy to hit top 5%
I love 16.3, simple 7 minute couplet with one high skill movement with lower reps and one very light movement with high reps.
I have used all the strategies that I mentioned in previous workouts and got results that helped me to get in the top 5% on the first try and I would continue to do so in 16.3.
There will be 2 categories of people in 16.3
- People who are bad in bar muscle-ups – they will lose a lot of time by doing singles or by staring at the pull up rig
- People who can do all bar muscle-ups unbroken – they will have to choose right strategy on the barbell and stay consistent
Fortunately I love bar muscle-ups but there is one thing in 16.3 I am scared of – grip. Workout is easy and fast paced but I believe forearms will be pumped from all these light snatches and I believe that if I go too quickly on snatches my grip will go away and I won’t be able to do 3 unbroken muscle-ups in later sets.
I think that about 100 reps (7-8 rounds) will be good score in 16.3 to hit top 5%.
Strategy for 16.3
- If you are regional athlete go unbroken on everything, set a quick pace, minimize transition time and don’t rest (it is just 7 minutes)
- If you want hit 7-8 rounds you will have to set much slower pace and don’t burn out after 4-5 minutes in the workout
- Power snatches
- 5/5 or 6/4 from first round – quick rest between sets, just let the bar bounce on the floor – it will help my forearms to rest a little
- 10 unbroken – I still remember workout that I have done recently (For time 75 Wall Ball Shots, 75 Power Snatch 75/55, 75 Wall Ball Shots) and I was going for sets of 5s only in this workout, so I think that all sets unbroken are not great idea
- If you are weaker on snatches just go for 4/4/3 or even 3/3/2/2 but have only quick rest don’t let bar stay longer than 5 secs to rest on the ground
- Muscle snatch vs Power snatch – I will leave Muscle snatch for regional athletes and would do Power snatch in all sets – reason behind this is that snatches and muscle ups are both movements that are using similar muscles to pull and you want to save some energy for this muscle ups
- Use bouncy plates – this really helps when doing touch and go light snatches
- One more thing that could save your grip is opening your hands in top position of snatch, see picture (credits for the picture goes to Outlaw Way)
- Bar muscle-ups
- They are only 3 – go unbroken
- Use chalk but chalk your hands very quickly to minimize rest time
- If you can’t do all sets unbroken you won’t be probably able to hit top 5% in this workout
- 7 minutes is short, set decent pace from start, try to hold that pace in second half of 16.3 and step on the pace in last minute and do as many reps as you can
- Minimize transition time – have barbell just next to pull up rig and prepare chalk
- And don’t think about pain for 7 minutes, good luck!
If you want to hit top 1% (get to the Regionals) then this is not for you check out The Outlaw Way strategy.
Oh and one more thing I am pretty happy about how Ben Smith, Rich Froning and Mat Fraser hit previous workout and both were in top 3, I would love to see that battle for top of leaderboard continue in 16.3.
Edit: My score in 16.3
I have done 8 rounds + 2 reps. Snatches were 5+5 and all muscle ups were unbroken. I am very happy with my performance.
Unfortunately video is muted because of copyrights and I have forget to rotate the camera.
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