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Thursday

Thursday
7
Feb

02-08-18

15.1

This is a 15 minute workout form start to finish. 15.1a begins immediately at the 9 minute mark.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

BROAD STRATEGIES AROUND THE WORKOUT

Looking at 15.1 – many will need to break up TTB in descending sets like 7-5-3, 6-5-4 and reach about 70% output from the beginning to extend the movement from fatigue. There are a couple of different areas where people can experience a break down during TTB. First option could be the grip and second could be the core/abs.

For the Snatch (115#/75#) consider dropping at the top and doing singles as it can save on grip and on breathing. Singles is a very important strategy in the snatches if the weight is a relatively high percentage of 1RM. This will save some energy without having the eccentric portion of the lift.

Moving into 15.1A beware that you will be tired! Load some fractional plates first, before regular plates to get an .5 to 1.0 advantage you won’t notice.

Warm Up- this is primarily a muscular endurance workout with some added skill work. Warm Up aerobically (run, row, bike, skip rope) to get heart rate and respirations up. Wake up the glutes with 2-3 sets of Glute bridges (single and double leg) along with Side Plank Clamshell. Sit Ups and plank work to engage core and ab musculature. Get forearms and grip prep’d with Single and Double Arm Farmer carries.

Get specific with a few sets of 2-3 TTB, 3-5 Dead Lifts, 2-3 Snatches at light weight and build toward working load. Work on the segments of the snatch we have drilled in the last few week (snatch pull, snatch high pull-power snatch).

 

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