What I Learned from 19.2

What I learned from 19.2

A cliche statement that I hear often is “You never lose, you learn”.  Although it’s cliche, I fully believe it.  I know a lot of people feel like they fail during The Open.  They should read the last article I posted :-).  But in all seriousness I want to share what I learned from doing 19.2 as this was a more difficult workout for me than 19.1.

All l learned from 19.1 is that my work on pacing for the last 6 months or so paid off big time.  I was able to complete the first 4 rounds in 4:23 and the last 4 rounds in 4:37.  My splits fell by an average of 3 seconds per round which is very consistent.  Don’t get me wrong, the last 4 rounds felt a hell of a lot harder but my work output was able to sustain.  Now I just have to improve my overall aerobic capacity and I’ll see more rounds next year.

Now, on to what I learned from 19.2 and what I’m going to do about it. 

Toes to bar: 
What happened:
First round 13-7-5 with times of break based on feeling
Second round: 5 reps every 20 seconds for 3 rounds, one set of 3, the last 7 as singles

I wouldn’t say this the major limiting factor in this workout for me, however improving these to finish in 3 sets each round would have helped save some valuable time.  Muscular fatigue of my shoulders and core were the limiting factor.  It’s also related to efficiency of my kip which could be better.

Things to work on: Kip efficiency (staying tighter in the arch, more endurance

Double Unders
What Happened?

1st round: 35-15 planned break
2nd round: 30, 7, 0, 3, 10

Also, not the biggest limiter but I could have found some time here if I were better.  I need to be more efficient, consistent and confident with this movement.  These haven’t been as crisp as they once were when I would practice them more, I need to dial in my jumping mechanics a bit better. These get especially tough for me when coupled with squatting activities so leg endurance plays a role as well

Things to workout: jumping consistency, especially under fatigue.

Squat cleans:
What happened:
15 cleans at 135# ~ 1:45
7 cleans at 185# in 1:30

Biggest limiter of the workout.  I could feel my legs fatiguing on the first round.  It’s not that the weight itself was heavy but doing that many reps at a moderate weight quickly, for me, was very fatiguing.  Leg strength and stamina have always been an issue for me.  Mainly because I’ve gone about trying to get both with a bad plan previously resulting in injury.  I’ve been shy to pump up the volume and intensity in squat patterns because of this.  However, over the last year and a half I’ve been able to train much more consistently due to a change in mind set.  With a better mind set and a better plan, I will attack this weakness this year.

Overall, I got about what I expected.  I wanted to get through the 13 cleans at 185# but I knew it would be a tall task.  At my current levels of strength and stamina I would have needed another minute plus of time on the barbell to clear the 185#.  My assessment is I could make up some of that time with by improving toes to bar and double under efficiency.  I could make up a lot of it by getting through the first round of squat cleans better.

Improving overall aerobic capacity will help as well, but this is a higher skill, higher strength workout, so while I was winded at the end my movement efficiency and leg strength were the biggest things that I took away that I can improve on.

It wasn’t ideal that I only got 5 hours of sleep the night before.  In an ideal world I would have gotten better sleep (I had interrupted sleep for some unknown reason) or I would have done it another day after sleeping better.  However, my schedule is such that I work on Saturday morning, have Saturday afternoon and Sunday for family time and work a full day Monday so based on my priorities, Friday morning after coaching the early classes is my time to do the workout.  If I had different priorities, my timing might be different.

What am I going to to do get better?
After all, if we want a different result we need to do things differently.  

In class: 

  • I’m going to focus on keeping tension in the arch anytime we kip, whether that’s in warm ups, technique segments or in workouts.  

  • When presented with the opportunity to power or squat Olympic lifts I will squat.  I need these legs to get stronger, so the more squat cycles I can (responsibly) put them through, the more I will move toward my goal.

  • I’ve been mentally focused on improving double unders in class for some time now.  It hasn’t gotten me to where I want to be.  I will need to practice more outside of class.

Out of class:

  • Toes to Bar: improving overall core flexion stamina with GHD work and practicing dense sets of TTB outside of class when it fits in with the week of programming. I’ll have to monitor when and how much kipping work  or sit up work we have during the week.  It would be a mistake for me to practice toes to bar the same day or the days before or after a lot of pull ups, muscle ups or other hanging from the bar.

  • Leg strength and stamina: We will be going through a front squat cycle soon, so getting to the gym on the days we work on squatting, making it up if I miss, adding a second light day of squatting 3-4 days after squatting in class will also help improve my muscular efficiency

  • Double Unders: Doing 100 DU for time after class 2-3 times a week.  I’m also going to test the strength of my left calf versus my right.  I have a feeling that there is a discrepancy, as my rope always trips on the left foot.

This is how I viewed my efforts.  I want to do better.  I need a plan.  I came up with one.  

Do you want to get better? How bad to you want to get better? What’s your plan?  Is it a good plan? Not sure what to do?  Ask a coach, that’s what we’re here for.

Do you want to maintain? Keep doing what you’re doing and let the program do it’s job

Were you just happy to see how you could do?  That’s cool too :-)  Keep on trucking!

- Dr. Jeremy Todd