OtherMetconWeightliftingBenchmark
Clean Battery
Weightlifting
Solo
Workout Details
Other
For Load:
1Squat Clean
Rest 10 Minutes
Then, AMRAP 8 Minutes:
Clean
90% of 1RM
Coaching Tips
Strategy
- 1Focus on form, especially during the Squat Clean to prevent injury.
- 2For the AMRAP, manage your pacing by performing sets of 3-5 Cleans to avoid early fatigue.
- 3Utilize your rest time to recover adequately between heavy lifts.
- 4Transition quickly but safely between the Squat Clean and the AMRAP to maximize efficiency without rushing.
- 5Expect the last 2 minutes of the AMRAP to feel challenging; stay focused on maintaining technique.
Safety Considerations
Technical Focus
Ensure proper technique to avoid back injury during the Squat Clean.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility Work:
- 30 seconds each side Hip Flexor Stretch
- 10 reps Shoulder Dislocations with Band
- 30 seconds each side Ankle Dorsiflexion Stretch
Activation Sets:
3 rounds- 10 reps Air Squats
- 5 reps Hang Power Cleans with Barbell
- 5 reps Push-Ups
Scaling Options
Intermediate
Reduce the weight of the Squat Clean and Cleans by approximately 20%.
- 1
squat clean
Squat Clean at 80% of max
Weight: 160/115 lbs (72/52 kg)
- 2
clean
Clean at 80% of max
Weight: 140/100 lbs (63/45 kg)
Scaled
Reduce the weight of the Squat Clean and Cleans by approximately 40%.
- 1
squat clean
Squat Clean at 60% of max
Weight: 120/85 lbs (54/39 kg)
- 2
clean
Clean at 60% of max
Weight: 100/70 lbs (45/32 kg)