For TimeWeightliftingBenchmark
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Weightlifting
Solo
Workout Details
For Time
For Time:
12Front Squat
↳ 225/155 lbs (102/70 kg)
9Clean-and-Jerk
↳ 225/155 lbs (102/70 kg)
6Snatch
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Focus on pacing; break up the sets if needed to avoid early fatigue.
- 2Maintain good form throughout each movement to prevent injury, especially during heavier lifts.
- 3Consider an immediate transition strategy between the movements to save time and maintain momentum.
Safety Considerations
Technical Focus
Keep your back straight and prevent rounding during lifts.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Rowing at a moderate pace.)
Mobility:
- 5-10 Hip Flexor Stretch(Kneeling stretch to open hips.)
- 5-10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 Ankle Mobility(Forward lunges to stretch calves.)
Activation:
2 rounds- 5-10 Empty Bar Front Squat(Focus on depth and form.)
- 3-5 Power Clean as Warm-Up(Use light weight to practice technique.)
- 5-10 Push Press with Empty Barbell(Engage shoulders with controlled movement.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
front squat
Weight: 180/125 lbs (82/57 kg)
- 2
clean and jerk
Weight: 180/125 lbs (82/57 kg)
- 3
snatch
Weight: 180/125 lbs (82/57 kg)
Scaled
Reduce weights by ~40%.
- 1
front squat
Weight: 135/95 lbs (61/43 kg)
- 2
clean and jerk
Weight: 135/95 lbs (61/43 kg)
- 3
snatch
Weight: 135/95 lbs (61/43 kg)