Tips for Beginners on 13.2:
1. Have fun!
2. Start with push presses, switch to push jerks when fatigue is on the horizon (never fail, never miss a rep; there is no time to waste- ten minutes will fly by!)
3. Always do your shoulder to overhead unbroken. If this means you need to rest an extra second before starting your set, do. You do not want to clean the bar to your shoulders again.
4. When you transition from STO to deadlift, immediately complete at least three reps. If possible, don't break up the deadlifts at all. You will always rest longer than you should, so minimize rest.
5. During the deadlift, lower the bar efficiently. Keep the bar close by sending your hips back and keeping your back straight. If the bar gets away from you it will break your rhythm and increase the risk of injury.
6. Find a nice, even pace where you can keep moving on the box jumps. I highly recommend that you step down from every rep and find a rhythm that allows you to link them seamlessly.
7. Set a goal for the number of rounds you would like to complete and figure out what split you need to maintain to succeed (i.e., if your goal is 10 minutes, each round should take one minute.) Have your judge or a friend keep you aware of the clock and on pace. Surprisingly, in the early rounds this usually means you need to slow down. Adrenaline will make you work too fast and will sabotage your later sets.
8. Keep it pretty. Pretty reps, aka efficient, productive reps, are always better than ugly reps. You're not working hard if your movement goes to shit, you're working stupid.
2. Start with push presses, switch to push jerks when fatigue is on the horizon (never fail, never miss a rep; there is no time to waste- ten minutes will fly by!)
3. Always do your shoulder to overhead unbroken. If this means you need to rest an extra second before starting your set, do. You do not want to clean the bar to your shoulders again.
4. When you transition from STO to deadlift, immediately complete at least three reps. If possible, don't break up the deadlifts at all. You will always rest longer than you should, so minimize rest.
5. During the deadlift, lower the bar efficiently. Keep the bar close by sending your hips back and keeping your back straight. If the bar gets away from you it will break your rhythm and increase the risk of injury.
6. Find a nice, even pace where you can keep moving on the box jumps. I highly recommend that you step down from every rep and find a rhythm that allows you to link them seamlessly.
7. Set a goal for the number of rounds you would like to complete and figure out what split you need to maintain to succeed (i.e., if your goal is 10 minutes, each round should take one minute.) Have your judge or a friend keep you aware of the clock and on pace. Surprisingly, in the early rounds this usually means you need to slow down. Adrenaline will make you work too fast and will sabotage your later sets.
8. Keep it pretty. Pretty reps, aka efficient, productive reps, are always better than ugly reps. You're not working hard if your movement goes to shit, you're working stupid.
As we notice more trends in the workout we'll post thoughts here. If you have anything to share- comment! Every thought is welcome and helpful.
Good luck! And again, have fun!
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AM athletes are having a lot of success performing step ups instead of box jumps. Try it during your warm up, see what you think.
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