16.2 is here and doesn’t it look fun! Toes 2 bars, some double unders and cleans for all! Check out the strategy write up by Coach Jacob from Juggernaut Training Systems!
Output Management & Technical Considerations
There are three components to pacing this workout:
- Stay within the four minute timecaps for each round. This one is obvious.
- If possible, give yourself some cushion for the later rounds by finishing the earlier rounds well under the timecaps.
- Stay within your capacity to avoid burning out.
The key is balancing 2 and 3, so that you give yourself the time you’ll need as the bar gets heavier, without going to redline and crashing.
Although the cleans are challenging, much of this workout is about managing the toes-to-bar correctly. Stay within your capacity, breaking sets as needed but keeping rest disciplined, so that you are able to maintain your pace across rounds. These are going to add up fast. By the time you get to the fourth round, you’ll have already done seventy-five reps. That’s no joke.
- I advise higher level athletes to do the first two rounds of toes-to-bar in two sets. I recommend 15/10 or 14/11, so that the second set feels substantially less psychologically daunting. After the third round, three sets, 10/8/7, is likely advisable.
- Athletes who are less proficient with toes-to-bar should start with 10/8/7 and break down to 8/7/5/5.
- The cardinal rules are do not go to failure and have a plan. Your toes-to-bar will break down. Do not get caught feeling unsure about the next step down the ladder. Keeping your rest controlled and sticking to your plan is more important than what the plan actually is.
You can’t win this workout on the double unders, but you may be able to lose it on them if you let them fatigue you more than is necessary.
- Move smooth, not fast. There is no value to sprinting through the set, as the additional fatigue and possibility of missing are far more detrimental than the few seconds they save you.
- Breathe and relax through the set. Above all, keep your shoulders, arms, and hands loose, so that you do not accumulate additional grip fatigue which will make both the cleans and toes-to-bar harder.
- If performing the set unbroken requires you to stiffen up or hold your breath, then break the set. As with the first point, it’s not worth the fatigue or the possibility of missing to save yourself a couple of seconds.
Finally, everyone’s favorite: the cleans. I see no value in not doing singles from the get-go. Any time made up through multiple rep sets is unlikely to be worth the additional fatigue later in the workout.
However, this is not a license to go slowly. You must keep a disciplined pace throughout the entire workout. As usual, have a plan: know how long you’re going to rest between reps. For advanced athletes, there should be virtually no rest at 135#/85# and 185/115#, just enough to reset. At 225#/145#, a more deliberate rest may need to be employed – but if you’re expecting to place well, it will still need to be short. In any case, decide how long you’re going to rest between reps, and stick to it, on the clock, not in your head.
Especially on the early rounds, controlling the bounce of the clean (when you drop the bar) is important. When you’re trying to move fast, you don’t want the bar jumping around on you. For the same purpose, use competition style plates if you have them available, as they bounce substantially less.
There is no value that I can see to using multiple barbells, so long as you have competent loaders to help you, and using multiple bars may make filming the workout more logistically difficult.
1) EMOM 6, alternating:
a) 15-20 Double Unders
b) 3 Toes-to-Bar + 4 Hang Squat Cleans, 95#/65#