Just a few new insights after watching 15.1(a) in person…
1) STICK TO THE PLAN. I just watched one of our athletes, who is not great at TTB, put up what I think will be a big score. There was almost no deviation from pacing schedule, and they barely missed a CJ that would have been 3# under PR.
2) In the video I say don’t burn out in the final minute of 15.1 because it will hurt you for 15.1a. Scratch that. There’s enough recovery time to allow you to push the final minute.
3) The :15 Snatches may be the most important piece. PRACTICE THIS.
4) I’d recommend pushing the rest between the pieces to more like 2:00-2:30. This means hands-on your first CJ attempt at 11:00-11:30. This is plenty of time for 3-4 attempts, IF you have your attempts planned properly.
5) 95% is closer to the final weight most competent lifters should hit. Trust your Jerk. Most feedback I’ve gotten has said that the Jerk feels really good because the shoulders are warm.
Also, this kid…
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load to a heavy, but not maximal, final set
1a) 4X1:00 ME Handstand Walk – rest 60 sec.
1b) 4X1:00 Hollow Hold – rest 60 sec.
4 rounds of:
Row 1k (at roughly 80% of best 1k pace)
25 6″ Target Burpees (all out effort)