For TimeWeightliftingBenchmark
Clean-and-Jerk Speed Ladder
Weightlifting
Solo
Workout Details
For Time
For Time:
3 rounds of Heavy Clean-and-Jerk Ladders
Round 1:
Clean-and-Jerk
↳ 275/0 lbs (125/0 kg)
245-255-265-270-275 lb
Clean-and-Jerk
↳ 0/175 lbs (0/79 kg)
155-160-165-170-175 lb
Time Cap: 1 minute
Round 2:
Clean-and-Jerk
↳ 310/0 lbs (141/0 kg)
280-290-300-305-310 lb
Clean-and-Jerk
↳ 0/200 lbs (0/91 kg)
180-185-190-195-200 lb
Time Cap: 2 minutes
Round 3:
Clean-and-Jerk
↳ 345/0 lbs (156/0 kg)
315-325-335-340-345 lb
Clean-and-Jerk
↳ 0/225 lbs (0/102 kg)
205-210-215-220-225 lb
Time Cap: 3 minutes
Coaching Tips
Strategy
- 1Pace your lifts, especially as the weights increase in each round.
- 2Use the first round to find your groove and optimize your warm-up for heavier rounds ahead.
- 3Break up your lifts into manageable sets if needed, especially as fatigue sets in during the later rounds.
- 4Focus on your breathing during transitions to help maintain composure and efficiency.
- 5Ensure you have a strong grip and stable base during the Clean-and-Jerk.
Safety Considerations
Technical Focus
Ensure proper technique is maintained to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate intensity to raise heart rate.)
Mobility:
- 10 Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
- 10 Ankle Mobility Drills
Activation:
2 rounds- 5 Light Clean-and-Jerk(Use 50% of planned weight for activation.)
- 3 Power Cleans(Focus on explosiveness.)
- 5 Back Squats(Use light to moderate weight.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
clean and jerk
Weight: 220/140 lbs (100/63 kg)
Scaled
Reduce weights by approximately 40%.
- 1
clean and jerk
Weight: 165/105 lbs (75/48 kg)