For TimeWeightliftingBenchmark
BAMF
21-15-9
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Back Squat
↳ 225/155 lbs (102/70 kg)
Front Squat
↳ 205/145 lbs (93/66 kg)
Overhead Squat
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself, especially on the first round; avoid going too fast on the back squats.
- 2Break the repetitions of the front squats into manageable sets to maintain form.
- 3Focus on breathing; exhale during the effort phase of each squat.
- 4Consider using a consistent grip position for stability, especially for the overhead squats.
- 5Transition smoothly between movements to save time.
Safety Considerations
Technical Focus
Watch for proper squat depth and maintaining a neutral spine.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Light to moderate effort.)
Mobility:
- 30 seconds each side Hip Flexor Stretch
- 10 each side Ankle Mobility Drill
- 10 Shoulder Dislocates(Using a PVC pipe or band.)
Activation:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Overhead Squat with PVC(Use a light weight if needed.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
back squat
Weight: 180/125 lbs (82/57 kg)
- 2
front squat
Weight: 165/115 lbs (75/52 kg)
- 3
overhead squat
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce weights by ~40%.
- 1
back squat
Weight: 135/95 lbs (61/43 kg)
- 2
front squat
Weight: 125/85 lbs (57/39 kg)
- 3
overhead squat
Weight: 110/75 lbs (50/34 kg)