For TimeMetconWeightliftingBenchmark
Graciebel
15-10-5
Weightlifting
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
Snatch
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace yourself during the 15 rep round to conserve energy for the 10 and 5 rep rounds.
- 2Focus on maintaining good form over speed. Prioritize completing full range of motion lifts.
- 3Break the sets into manageable chunks (e.g., 5-5-5 in the 15-rep round) if needed, especially for the Clean-and-Jerk, to prevent fatigue.
- 4For the Snatch, ensure you have a strong overhead lockout to stabilize the weight before finishing the lift.
- 5Transition quickly between movements but ensure you are ready (catch your breath, reset grip) to avoid form breakdown.
Safety Considerations
Technical Focus
Ensure proper foot positioning during lifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate pace to prepare body for lifting.)
Mobility Drills:
- 30 seconds Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 seconds Ankle Mobility
Activation:
2 rounds- 5 Clean-and-Jerk (Light Weight)(Use ~50% of RX weight.)
- 5 Snatch (Light Weight)(Use ~50% of RX weight.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
clean and jerk
Reduce weight to 125/85 lbs for Clean-and-Jerk
Weight: 125/85 lbs (57/39 kg)
- 2
snatch
Reduce weight to 125/85 lbs for Snatch
Weight: 125/85 lbs (57/39 kg)
Scaled
Reduce weights by ~40%.
- 1
clean and jerk
Reduce weight to 95/65 lbs for Clean-and-Jerk
Weight: 95/65 lbs (43/29 kg)
- 2
snatch
Reduce weight to 95/65 lbs for Snatch
Weight: 95/65 lbs (43/29 kg)