For TimeMetconBenchmark06:00
Bicouplet 1
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
06:00
For Time:
21-15-9 reps of:
Snatch
↳ 85/55 lbs (39/25 kg)
Chest-to-Bar Pull-Up
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Aim for a steady pace, especially during the snatches, as they can be taxing on the shoulders.
- 2Consider breaking the reps into smaller sets (e.g., 7-7-7 for snatches) to manage fatigue, especially on the first round.
- 3Focus on maintaining a strong grip during the chest-to-bar pull-ups; consider alternating grip if necessary to reduce fatigue.
- 4Watch for form breakdown; on the pull-ups, ensure a complete range of motion with your chest touching the bar.
- 5Manage your transitions quickly between movements to maximize your time efficiency.
Safety Considerations
Technical Focus
Ensure proper bar path and hip extension during snatch.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Maintain a steady pace.)
Mobility Stretches:
- 10-15 Shoulder Dislocates(Use a band or broomstick.)
- Hips Flexor Stretch - 30 sec per side(Focus on deep breathing.)
- Cobra Stretch - 30 sec(Open the chest and stretch the abs.)
Activation Set:
2 rounds- 5 Power Snatch (just the bar)(Focus on form and technique.)
- 5 Pull-Ups (kipping if capable)(Engage the core and control the descent.)
Scaling Options
Intermediate
Reduce weight and adjust pull-up difficulty.
- 1
snatch
Weight: 65/45 lbs (29/20 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Significantly reduce weight and modify pull-ups.
- 1
snatch
Weight: 35/25 lbs (16/11 kg)
- 2
chest to bar pull up
Ring Rows