OtherWeightliftingBenchmark
Clean
1 rep max
Weightlifting
Solo
Workout Details
Other
For Load:
1Clean
Find your maximum load
Tiebreak for Time:
5Clean
↳ 295/195 lbs (134/88 kg)
Coaching Tips
Strategy
- 1Focus on maintaining proper positioning and form, especially as you approach your 1 Rep Max.
- 2For the tiebreaker, ensure you have a plan for the 5 reps; aim to perform them unbroken if possible, but be strategic about your recovery between each lift.
- 3Keep your grip and posture consistent, and always check your setup before each lift to ensure safety and efficiency. Do not rush the lifts; maintain your focus.
Safety Considerations
Technical Focus
Maintaining proper form throughout the lift to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Light rowing to elevate heart rate.)
Mobility:
- 10 each side Hip Flexor Stretch(Focus on hip mobility.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each side Ankle Dorsiflexion Stretch(Enhance ankle mobility.)
Activation:
2 rounds- 5 Power Clean with Light Weight(Focus on form; perform with an empty bar or light weights.)
- 5 Cleans (Bodyweight)(Use good technique to prepare for the weighted lifts.)
Scaling Options
Intermediate
Reduce weight by 20%
- 1
clean
Reduce weight to 80% of max
Weight: 236/156 lbs (107/71 kg)
Scaled
Reduce weight by 40%
- 1
clean
Reduce weight to 60% of max
Weight: 177/117 lbs (80/53 kg)