Open Cycle: Week 4, Friday
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
12 Minute Time Cap To Complete Both Parts
Before the workout
1. Read the workout description and movement standards. Do your hands have to stay on the dumbbell during the squats? Can you use 1lb plates during the max effort squat clean? Can you squat clean your first dumbbell squat? Know what you can and cannot do before the workout starts.
2. Get a general warm-up for before 18.1. Keep your warm-up dynamic. Knees-to-Chest, High Knees, etc. Warm-up your squat clean up to 5% above your starting goal.
18.1 Workout Tips
1. Go hard. You might be tempted to take it a little easier on 18.1 to conserve energy for 18.2 but I’d advise against that if you’re looking to move up the leaderboard. Remember 18.1 has it’s own score. Plus, you’ll probably be surprised at how much weight relative to your max you can move under fatigue.
2. Go hard, but understand that ascending ladders (where reps increase instead of decrease) are very tricky workouts. While going out to hard in this workout isn’t going to cost you as much as it would’ve on 18.1, you still need to be somewhat conservative. Aim to kick it up a notch when you hit round 6 or 7.
3. Patrick Vellner said this after 18.2 and it’s somewhat accepted that “You can always do burpees faster, you just don’t want to.”
4. Don’t break anything up. If you need to rest on the dumbbell squats, rest with the dumbbells on your shoulders.
18.2 Workout Tips
1. If time allows, aim to give yourself at least 1-2 minutes of rest between 18.1 and 18.2.
2. Your rest is your time to get ready for 18.2 – mentally and physically; if you need to change shoes, for example, do it now. Most importantly, use this short break to visualize your upcoming lifts.
3. Your opening lift should be 65-70% of your goal weight. That said, you don’t want to miss your first lift. So if 65-70% is not a certain lift, you may want to lower that a bit.
4. Manage your time wisely. If you’re pressed for time, decide beforehand whether you’re going to take a risk and go heavy or play it safe and simply get a score on the board.