The last workout of the 2019 Open is here, and we want to go out with a bang. As in previous weeks, we teamed up with The Progrm to bring you some helpful pointers for what’s sure to be a challenging workout.
We’ve never made it through The Open without thrusters. Combine them with chest-to-bar pull-ups, and you have one deadly couplet. Here are some of the key takeaways from The Progrm.
19.5 Strategy and Tips
The Warm-Up
Work your way up to a warm-up of:
2 rounds
- 5 thrusters
- 5 C2B pull-ups
The Thrusters
- Stay relaxed and breathe throughout the movement.
- Break the reps up early, well before you hit failure.
- Keep your barbell close to the pull-up rig for faster, smoother transitions.
Bonus tip: Think of keeping your chest up at the bottom of your thrusters. When your torso dips, it’s harder to get out of the bottom.
The Chest-to-Bar Pulls-Ups
- Break them up early, regardless of whether you’re doing butterfly or kipping.
- Quick singles are better than longer sets with longer rest!
- If you’re doing singles, stick to kipping — it’ll be more efficient.
Bonus tip: Keep your rest periods quick and even by picking a certain number of breaths you’ll take before hopping back on the bar each time.
The Progrm’s Gear Suggestions
- Knee sleeves, to make the thrusters easier.
- Grips, to avoid tearing during the C2B pull-ups.
View our selection of knee sleeves and grips, perfect for the Open. Good luck with 19.5!
