OtherWeightliftingBenchmark
Football Total
Weightlifting
Solo
Workout Details
Other
For Load:
1Power Clean
1Back Squat
1Bench Press
1Deadlift
Coaching Tips
Strategy
- 1Focus on proper form for each lift to prevent injury, especially at higher weights.
- 2Take adequate rest between lifts to maintain quality movement.
- 3Progressively build up to your maximum lifts rather than jumping directly to heavier weights to avoid injury.
- 4Keep your core tight and maintain a neutral spine throughout each lift for stability.
- 5Use a consistent warm-up routine to prepare your muscles for the heavy loads.
Safety Considerations
Technical Focus
Monitor lifting technique and ensure all movements are performed with proper form to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row(Light effort to elevate heart rate.)
Mobility:
- 30 seconds each side Hip Flexor Stretch - 30 seconds
- 10-15 Shoulder Dislocates(Use a PVC pipe or broomstick.)
- 30 seconds each side Ankle Stretch
Activation:
3 rounds- 5 Power Clean with PVC(Focus on form.)
- 5 Back Squat with Light Weight(Use around 50% of your working weight.)
- 10 Push-Ups(Warm-up for bench press.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
power clean
Weight: 120/85 lbs (54/39 kg)
- 2
back squat
Weight: 180/125 lbs (82/57 kg)
- 3
bench press
Weight: 150/100 lbs (68/45 kg)
- 4
deadlift
Weight: 200/140 lbs (91/64 kg)
Scaled
Reduce weights by ~40%.
- 1
power clean
Weight: 70/45 lbs (32/20 kg)
- 2
back squat
Weight: 110/75 lbs (50/34 kg)
- 3
bench press
Weight: 90/60 lbs (41/27 kg)
- 4
deadlift
Weight: 130/90 lbs (59/41 kg)
Discover More Workouts
For TimeMetcon
Morrison
50-40-30-20-10
40:00
Wall Ball ShotBox JumpKettlebell Swing
View Workout
For TimeMetcon
Quarterfinals 23.1
15:00
Front SquatHandstand WalkMuscle-Up+1 more
View Workout
OtherWeightlifting
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push PressHigh Hang Clean + Hang Clean + Clean + Push JerkHigh Hang Clean + Hang Clean + Clean + Split Jerk
View Workout