So 15.2 is 14.2...
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Hopefully you did this workout last year so you know a little bit of what to expect. That said, your goal should be to do better (preferably get into the round beyond the one you got into last year), because the same score this year will not get you the same place! Also, plan on doing this one once. Unless your pacing is totally off, you'll probably do your best on your first try anyways, just from what I saw last year. That and if your score is 200+ or more, you're in the 100+ chest to bar range, and due to the toll on your hands you may not want to repeat this.
This should be similar to your normal warm-up. Rowing or Airdyne 4x2:00 with some active mobility for 1:00-2:00 between sets. Gradually increase your intensity to about 75%. Depending how many rounds you get to, the first few rounds of the workout may serve as a good warm up so no need to go too crazy on the aerobic side. The main focus should be getting blood flow to your forearms, lats, shoulders and quads. I would suggest something like 4 rounds of 10 very light KBS, 10sec. handstand hold, 5 active scapula arch to hollow swings on the bar, 10 PVC pass thrus, 10 PVC OHS. Then warm yourself up to the OHS weight and hit some chest to bar pull-ups sparingly, you're going to do lots so don't use them up!
- Go narrow with your grip as is comfortable for you. A more narrow grip will save your shoulders and increase your ability to rely on your structure instead of muscular endurance to hold the bar overhead.
- A faster cycle rate means less time spent with the bar overhead, which can also save your shoulder endurance, but will be a trade off for your leg fatigue and breathing. Go with whichever is weakest for you.
- If you struggle with hand numbness try wearing wrist guards. This and keeping my wrists straighter while overhead seems to help me avoid numbness.
- These are not that heavy for most people, so try to go as far as you can unbroken. When you do have to break try to minimize the number of times.
- When you get back for the second set of OHS each round evaluate how close you're coming to the start of the next 3min. round. When you know you need to push to make it through the sticking round (whatever that means for you) drop the hammer and get there! The extra reps will make a big difference.
- Take a quick breather to gather yourself during transitions but don't wander around wasting time or chalking too long.
Chest to bar
- Break them up early! Early and often! The first round should be at most 5/5 (even if you plan on winning the thing), and if your max set is less than 15 you should start with 3's.
- This movement will be the limiting factor for most people. Whether it be limited by lats or grip. The overhead squats just make that limit come sooner! You're ability to break these intelligently for your ability level will predicate how well you perform on the workout.
- When you start to feel fatigued on pull-ups start taking them in smaller sets to keep your rest periods short and consistent. You want smaller sets and the same rest periods. Don't continue to try to hit the large sets you did in the beginning with longer breaks.
- Focus on keeping a rhythm, smoothness, and using your hips as you get fatigued.
- Shake your forearms out during rest periods, maybe even stretch them lightly. You're trying to get blood flow back to them and keep them from tightening up.
- Relax your grip at the top and grip harder at the bottom of the swing. This minimizes total contraction time. Also put your thumbs around if it's comfortable.
- Keep chalk right by the pull-up bar. Don't over chalk, but dip into it during your rest period if you finish a round early and during the round only if you need to.
- Pick a bar you don't have to jump to or use a box to get to if possible. Leaning from a box to grab your bar is just wasted seconds.
- Wear protection on your hands! Whether this means some tape or gymnastic grips if you're used to them. There were some really gory pictures of hands from last year. That said, make the decision before you even step into the gym that if you start to tear you're going to ignore it, keep moving anyway, and look at your hands when it's over. That will make it easier to accept if it does happen, because the decision has already been made. Here's a picture of the method I use to tape my hands.
That about does it! I hope everyone gets an extra round more than last year. This was one of my favorite Open wods of all time. It's a fun one, until it isn't anymore! And when it isn't, that's the round you have to push to finish. There's nothing to save for 15.2a and you'll feel happy about your performance if you do!
For further motivation or ideas on gymnastics training (since that's mostly all I can do right now after ankle surgery) you can check out www.Talayna.com