For TimeMetconBenchmark
Big Bang
Weightlifting
Solo
Workout Details
For Time
For Time:
50Power Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break down the 50 power cleans into manageable sets (e.g., 10 sets of 5) to maintain form and avoid fatigue.
- 2Focus on explosive movement: engage your legs and hips to drive the bar up.
- 3Practice good breathing: inhale before the lift and exhale as you stand up to stabilize your core.
- 4Keep transitions smooth; set the bar down gently to get ready for the next rep quickly.
- 5Stay consistent with your grip, ensuring a strong, overhand position before the lift.
Safety Considerations
Technical Focus
Keep the bar close to your body during the lift to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Moderate pace to warm-up.)
Mobility:
- 5 each side Hip Flexor Stretch(Hold each stretch for 15-30 seconds.)
- 10 Shoulder Dislocates(Use a resistance band or broomstick.)
- 5 each side Wrist Stretch(Focus on loosening the wrists.)
Activation:
2 rounds- 5 Power Clean with Bar Only(Focus on technique.)
- 5 Front Squat with Bar Only(Engage the core and stay upright.)
- 5 High Pulls with Bar Only(Focus on using hips and shoulders.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
power clean
Maintain the same movement.
Weight: 180/125 lbs (81/57 kg)
Scaled
Reduce weights by ~40%
- 1
power clean
Maintain the same movement.
Weight: 135/95 lbs (61/43 kg)