A1) Back squat 4-6 x 4 @ 31X1; R30S
A2) Weighted/negative pull-up 2-3; R90S
B) Build power clean to 80% 1RM quickly
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15-12-9 reps for time AFAP:
– power clean (115/75, 95/65, 75/45)
– burpee (full extension)
Author: Ryan Savard
A) Overhead squat 3, 2, 1; R2-3M (build to something tough)
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WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
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
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
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3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set
A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M
A) Build to a heavy set in 12 min
1 power clean + 2 split jerk
B) EMOM x 6 min
– 4 TnG power cleans @ 65-70% 1RM clean
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12 min @ open pace:
– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)
– 10 box jumps – sd (24/20”)
– 200 m run
March 2-6 Programming Overview
Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5
30 pull-ups in UB sets of 3
*Can be done with bands
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For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m
Tuesday 3/3
A) Build to a heavy set in 12 min
1 power clean + 2 split jerk
B) EMOM x 6 min
– 4 TnG power cleans @ 65-70% 1RM clean
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12 min @ open pace:
– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)
– 10 box jumps – sd (24/20”)
– 200 m run
Wednesday 3/4
A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M
Thursday 3/5
– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
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3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set
Friday 3/6
Open workout 15.2
Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5
30 pull-ups in UB sets of 3
*Can be done with bands
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For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m
15.1 Overview & Strategy
Most of you are going to take on Open workout 15.1 in today’s classes or at Friday Night Lights tonight. Make sure you tune into the video above to know the details and standards of the workout before crushing it today!
15.1 is essentially a 9 minute AMRAP of relatively lighter weight immediately followed by a 6 minute period of testing your max clean & jerk. You should note that you are most likely not going to build up to your absolute max on the clean & jerk since you will be under the constraints of fatigue and grip strength limitations. Now that you know what’s up, let’s dive into the workout a bit!
A few tips to help you out on 15.1 from Coach Ryan:
1. Warm-up: Think about what muscles/joints are being effected. We need to warm up the hips and get some mobility in the shoulders and upper thoracic spine. We also need to warm-up the front rack a bit. Most importantly is the muscles involved with hip extension (posterior chain) and hip flexion (anterior chain) as these are taxed in the 9 minute segment. KB swings, banded good mornings, sit-ups are just a few examples of movements to get those muscles firing. Quickly build to about 85% of your 1RM clean & jerk and practice efficient turnover of a few deadlifts and snatches.
2. Splitting and Pacing: The first part goes as follows… 15 toes to bar, 10 deadlifts (115/75), and 5 snatches. Or open, close, close in terms of how the body is moving. 15 T2B is a lot! I would break it up from the get go to save your hips from fatiguing too quick. We all know that once T2B is gone it’s gone. So you’re looking at like a 6, 5, 4 rep scheme every round to get 15. You should minimize the rest and build it into an overall pace. Keep moving! Just like I always preach in class. Just find the right rate at which you can.
3. Save the Grip: Each one of these three movements is dependent on grip. You know the max clean & jerk is up next and you need all the grip strength you can to control heavy weight while tired. Try not to squeeze the bar more than you have too. Be cognoscente of it even under fatigue. Try to keep a hook grip on the deadlifts and snatches. Breaking the snatches into quick singles will help save the grip, too. They have to be quick singles though!
4. The Clean & Jerk: You only have 6 minutes to complete this. Start closer to 65-70% of your 1RM or tough single. You really only have enough time for 3-4 good lifts before time or energy gives out so you need to make every attempt count. Don’t waste time on lifts you could hit all day long.
5. The Big Picture: Know that one workout follows the next. You don’t want to be completely spent from the first part before starting into the second part but you also don’t want to sandbag the AMRAP. Know your body!