For TimeMetconWeightliftingBenchmark
BAMF V2
21-15-9
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Push Jerk
↳ 185/125 lbs (84/57 kg)
Push Press
↳ 155/105 lbs (70/48 kg)
Strict Press
↳ 115/80 lbs (52/36 kg)
Coaching Tips
Strategy
- 1Breaksets wisely to maintain intensity, especially on the Strict Press which may fatigue the shoulders quickly.
- 2Focus on technique—especially on the Push Jerk to utilize leg drive efficiently, reducing shoulder fatigue later in the WOD.
- 3Transitional efficiency is crucial; prepare your grip for the next movement as you finish the last rep to save time.
- 4Consider performing 3-6 reps of Push Press unbroken if strong, but maintain breaks on the Strict Press - use smaller sets if your form starts to wobble during fatigue.
- 5Maintain a steady and consistent pace as you move down the ladder, controlling your breathing between sets.
Safety Considerations
Technical Focus
Ensure the bar path is straight and controlled to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Light Row(Easy pace to increase heart rate.)
Mobility:
- 10 Shoulder Dislocates - 30 sec(Using a PVC pipe or light bar.)
- 10 Overhead Stretch - 30 sec(Hold arms overhead for deep stretch.)
- 10 Chest Openers - 30 sec(Focus on chest and shoulder mobility.)
Activation:
2 rounds- 5 Push Jerk (Empty Barbell)(Focus on form and hip drive.)
- 5 Push Press (Empty Barbell)(Emphasize explosive drive from your legs.)
- 5 Strict Press (Empty Barbell)(Keep core engaged for stability.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
push jerk
Weight: 148/100 lbs (67/45 kg)
- 2
push press
Weight: 124/84 lbs (56/38 kg)
- 3
strict press
Weight: 92/64 lbs (42/29 kg)
Scaled
Reduce weights by approximately 40%.
- 1
push jerk
Weight: 111/75 lbs (50/34 kg)
- 2
push press
Weight: 93/63 lbs (42/29 kg)
- 3
strict press
Weight: 69/48 lbs (31/22 kg)