Upper East Side

The Open is here! Read on for a few tips from Coach Jenna to help you do your best on 15.1.

Prep:

• Spend a few minutes mobilizing your lower back and wrists, then warm up your lifts.
• Set up your clean and jerk plates BEFORE the workout starts. Know exactly what weights you will attempt and set up plates accordingly.
• If you typically tape your thumbs for Oly lifts, do it BEFORE the workout starts.
• Wear light shoes (Nanos, Nikes, etc.) for the first 9 minutes. You will have plenty of time to change into your lifters if you have them.

15.1, 9-minute AMRAP:

• Do not jump to the bar. It wastes energy, especially if you end up going to singles on your toes to bar. Set up a box or pick a bar that allows you to stand on your tip toes to reach it.
• Break up the toes to bar from the start. I recommend sets of 3 to 5 (5 if you’re proficient, 3 if they are a weakness). Rest before you ever need to. This will get very grippy and the less time you spend hanging from the bar, the better.
• If you can’t kip (connect) your toes to bar, it’s MUCH more efficient to do them one at a time with little to no rest in between.
• Use the deadlifts almost as an active recovery. Breathe through them and go unbroken.
• Be efficient on the snatch (or ground to overhead for scaled athletes, if you prefer). Keep the bar as close as possible and don’t rush. There is no need to race through the snatches.
• Breathe through the deadlifts and snatches, and avoid going anaerobic at all costs. As soon as you go anaerobic, it becomes much harder to flush the lactic acid out of your muscles. Once you redline on this workout, you’re done, and good luck lifting any significant weight on the clean and jerk.

15.1a, Clean & jerk:

• Immediately load your bar with your first attempt.
• Sit down, change your shoes and breathe for 1 to 2 minutes.
• You should not be trying to PR here. Aim for 90% of your 1RM.
• Shoot for 3 attempts: 70% around the 10:30 mark, 80% around the 12:30 mark and 90% around the 14:00 mark.

Check out in-depth standards for Rx, scaled and master’s. 15.1a will be performed immediately after 15.1.

Rx
15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bar
10 deadlifts (115/75)
5 snatches (115/75)

15.1a
In 6 minutes, 1-rep max clean and jerk

SCALED
15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55)
5 snatches* (85/55)
*ground-to-overhead allowed

15.1a
In 6 minutes, 1-rep max clean and jerk