For TimeMetconBenchmark
Extended Elizabeth
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Power Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Coaching Tips
Strategy
- 1Pacing is crucial; aim to stay steady through the ladder rather than going all out on the higher reps.
- 2Break up the Power Cleans into manageable sets, especially as the reps decrease, to maintain form.
- 3For Ring Dips, keep your body tight and avoid excessive swing; consider using a band for support if necessary.
- 4Transition quickly between movements to save time, but be cautious of losing form while fatigued.
- 5Plan your rep breakdown ahead of time—consider 7-7-7 for higher sets of Power Cleans, then adjust as necessary.
Safety Considerations
Technical Focus
Ensure proper elbow positioning during dip to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min
Mobility:
- 10-15 Shoulder Dislocations(Use a band or PVC pipe.)
- 10-15 Wrist Stretches
- 10-15 per side Hip Openers
Activation:
2 rounds- 5 Power Clean (light weight)
- 5 Ring Dips (banded if needed)
Scaling Options
Intermediate
Reduce weights to 100 lbs (male) / 70 lbs (female) as well as reduce reps to 15-12-9-6-3 for both movements.
- 1
power clean
Weight: 100/70 lbs (/ kg)
- 2
ring dip
Banded Ring Dips
Scaled
Reduce weights to 75 lbs (male) / 55 lbs (female) and further reduce reps to 9-6-3 for both movements.
- 1
power clean
Weight: 75/55 lbs (/ kg)
- 2
ring dip
Ring Rows