15.1 and 15.1A Strategery.

First, let me get this out of the way early.  WHY IS IT NOT 15.1A and 15.1B.  Is Castro trying to give OCD sufferers an anxiety attack?  Maybe it bothers me more than it should, but seriously.  Lets have some uniformity.


Okay with that out of the way:

I will preface this little strategy guide by saying I am going for broke on the Clean and Jerk, The first part of the workout, the "amrap", I don't think there is a good way to do that workout, other than use hook grip on the snatch to save your grip, and tape up those thumbs so you don't pass out from blood loss mid workout.  Also on the deadlift, either hook grip or reverse grip.  Either one will save your grip somewhat. Don't get me wrong, it will still burn your fore arms like the fires of hell, It will just take slightly longer to get there. :)


Warm Up:
Start warming up your Clean and jerk BEFORE the amrap.  WHAT?  Yes, you want to work up to a heavy single before the amrap portion of the workout.  If you have a relatively heavy clean and jerk and want to get anywhere close to that, you will need more than 6 minutes to get there.  Even more so if you just gassed yourself for 9 minutes.

So take 4-5 singles warming up to about 80% of your max (or the max you are planning to attempt).  Let yourself fully recover between singles and before the amrap.  This means 3-4 minutes between attempts.  So doing some math, you need to start warming up your clean and jerk about 15-20 minutes before you start 15.1A  the amrap (seriously A and B would make so much sense).

15.1:
This is just gonna suck.  Get over it.  I will say that there are 3 strategies for the entirety of the workouts.
Strategy 1: If you are a cardio bunny and can't lift to save your life, then push the pace here.
You max weight probably won't matter.

Pictured: cardio bunny.... just keep going

strategy 2 for the amrap is my cup of tea.  Take it pretty easy here and go for gusto on the C&J. 

Not gonna do a lot of toes to bar

Strategy 3: keep it at 90% on the Amrap and hope to get somewhere close to 90% on the C&J.  This will get you the best overall standings.  It will give you the best possible outcome on both workouts, but it requires some mental gymnastics in knowing exactly how hard you can push and when.  I am not gonna tell you how to do that here.  I am probably not the best person to do so and this blog post is already getting wordy.

Finally the C&J:

It is pretty simple.  Remember when you warmed up to about 80% before the amrap?  Well, great job because now you have 3 attempts to get to your daily max.  I would rest 1 minute, attempt 80%, rest 1-2 minutes, 85-90% depending on feel, rest 1-2 minute 90-100% is your final attempt, again depending on feel.   Also depending on rest, you might have time for one more hero's last ditch effort, but don't plan on it.  Plan on 3 attempts at C&J and anything else is bonus.  

Last step, but most important is Have a beer. 

I've got your "Post workout recovery drink" right here.

Good luck and remember to have fun. 

Here is some motivation for you.  A 532# C&J.