OtherMetconWeightliftingBenchmark18:00
Dock Ock
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
Other
18:00
5 Rounds for Total Reps in 18 Minutes:
Every 2 Minutes:
20Toes-to-Bar
Clean-and-Jerk
Round 1: 135/95 lbs
Round 2: 155/105 lbs
Round 3: 185/125 lbs
Round 4: 205/135 lbs
Round 5: 225/155 lbs
2 minRest
Coaching Tips
Strategy
- 1Maintain a consistent pace on the Toes-to-Bar; breathing and mechanics are key.
- 2During Clean-and-Jerks, prioritize form over weight; think about the bar path.
- 3Use the rest periods wisely; stay moving to keep muscles warm without fatiguing.
- 4For max reps on Clean-and-Jerk, aim for unbroken sets when possible; plan to drop the bar only when necessary.
- 5Target a strategy to break the Clean-and-Jerk into manageable sets if needed, especially in later rounds.
Safety Considerations
Technical Focus
Ensure proper kip and control on the toes-to-bar to avoid excessive strain on the shoulders.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Row at a moderate pace.)
Mobility:
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch(Focus on opening the hips.)
- 30 sec Wrist Stretch(Prepare for barbell work.)
Activation:
3 rounds- 5-8 Knees-to-Elbows(Focus on controlled movement.)
- 5 Empty Bar Clean-and-Jerk(Warm up the mechanics.)
- 30 sec Jumping Jacks(Increase heart rate.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
toes to bar
Knees-to-Elbows
- 2
clean and jerk
Weight: 108/76 lbs (49/34 kg)
Scaled
Reduce weights by ~40%.
- 1
toes to bar
Knees-to-Elbows or Hanging Knee Raises
- 2
clean and jerk
Weight: 81/59 lbs (37/27 kg)