For TimeMetconBenchmark
Assault Lift Pyramid
3-6-9-12-15-12-9-6-3
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
3-6-9-12-15-12-9-6-3 reps each of:
Power Clean
↳ 135/95 lbs (61/43 kg)
Front Squat
↳ 135/95 lbs (61/43 kg)
Push Press
↳ 135/95 lbs (61/43 kg)
Calorie Assault Air Bike
Coaching Tips
Strategy
- 1Start with a smooth pace, focusing on form to avoid fatigue early on in the ladder.
- 2For the 3-6-9-12-15 scheme, complete the reps quickly for lower sets, then assess if you can maintain the same speed in higher sets.
- 3Aim to do the power cleans unbroken if possible for faster transitions, but don't sacrifice form for speed.
- 4On the assault bike, try to maintain a steady RPM; manage breathing rhythm to avoid burnout on the bike.
Safety Considerations
Technical Focus
Ensure proper back position and stable core during lifting.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min(Keep a light pace to warm the legs.)
Mobility:
- 30 sec Squat Hold(Focus on keeping chest up.)
- 10 Shoulder Dislocates(Use a band or PVC to help with shoulder mobility.)
- 30 sec each side Hip Flexor Stretch
Activation:
2 rounds- 5 Power Clean (empty barbell)(Focus on form.)
- 5 Front Squat (empty barbell)(Controlled descent.)
- 5 Push Press (empty barbell)(Ensure good hip drive.)
Scaling Options
Intermediate
Reduce weight by ~20%
- 1
power clean
Use lighter barbell for power cleans.
Weight: 105/75 lbs (48/34 kg)
- 2
front squat
Use lighter barbell for front squats.
Weight: 105/75 lbs (48/34 kg)
- 3
push press
Use lighter barbell for push presses.
Weight: 105/75 lbs (48/34 kg)
Scaled
Reduce weight by ~40%
- 1
power clean
Use lighter barbell.
Weight: 80/55 lbs (36/25 kg)
- 2
front squat
Use lighter barbell.
Weight: 80/55 lbs (36/25 kg)
- 3
push press
Use lighter barbell.
Weight: 80/55 lbs (36/25 kg)