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Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15-12-9-6 Power Cleans, then Push Jerks 6-9-12-15 (104/75 lbs)
Power Clean
↳ 105/75 lbs (48/34 kg)
15-12-9-6 rep scheme
Coaching Tips
Strategy
- 1Pace yourself, especially through the Power Cleans, as they can be demanding on energy levels.
- 2Break the rep schemes into manageable sets if needed (like 5-4-4 for Power Cleans).
- 3Focus on technique over speed, especially on the Push Jerks, to maintain form as fatigue sets in.
- 4Plan your transitions carefully to minimize downtime before starting the next part of the triplet.
- 5Use a consistent and controlled breathing pattern during lifts and runs.
Safety Considerations
Technical Focus
Ensure proper technique on lifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min Easy Pace Row or Bike - 2 min(General cardio to elevate heart rate.)
Mobility:
- 5-10 Shoulder Dislocates(With a band or a broomstick.)
- Hip Flexor Stretch - 30 sec each side(Focus on maintaining a neutral spine.)
- 5-10 Barbell Front Rack Stretch(Get comfortable holding the barbell.)
Activation:
2 rounds- 5 Power Clean (light weight)(Focus on technique.)
- 5 Push Jerk (light weight)(Focus on explosiveness.)
- 100 m Run(Get warm and ready for the workout.)
Scaling Options
Intermediate
20% weight reduction and movement modifications where applicable.
- 1
power clean
Reduce weight for the Power Cleans
Weight: 84/60 lbs (38/27 kg)
- 2
push jerk
Reduce weight for the Push Jerks
Weight: 84/60 lbs (38/27 kg)
- 3
run
Same distance.
Scaled
40% weight reduction with simpler movement variations.
- 1
power clean
Banded Power Cleans or lighter kettlebell cleans
Weight: 63/45 lbs (29/20 kg)
- 2
push jerk
Strict DB Press or Push Press with lighter weights.
Weight: 63/45 lbs (29/20 kg)
- 3
run
Same distance.