For TimeMetconBenchmark
Linchpin Test 14
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
30 calAir Bike
15Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on efficient breathing during the Air Bike to maximize recovery before the next set of Clean-and-Jerks.
- 2Maintain a solid grip on the barbell; quick transitions between movements can save time.
- 3If you're feeling fatigued, consider breaking the Clean-and-Jerks into smaller sets (e.g., 7-8) with short breaks in between to maintain good form.
- 4Ensure your hips and shoulders rise together during the Clean to avoid an inefficient lift.
- 5Keep your core engaged for stability during the Clean-and-Jerk; this will help with both the clean and the jerk portions.
Safety Considerations
Technical Focus
Watch for proper bar path and overhead stability during the Clean-and-Jerk.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Air Bike - 3 min
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 10 reps(Use a band or PVC pipe.)
- 30 sec each side Ankle Flexibility Drill - 30 sec
Activation:
2 rounds- 5 Power Clean - 50 sec(Lightweight, focus on form.)
- 5 Push Press - 50 sec(Lightweight, focus on technique.)
- 10 calories Air Bike - 1 min(Keep a moderate pace.)
Scaling Options
Intermediate
Reduce barbell weights by ~20%.
- 1
clean and jerk
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce barbell weights by ~40% and use modified movement options.
- 1
clean and jerk
Use a lighter weight or a kettlebell for the Clean-and-Jerk.
Weight: 80/55 lbs (36/25 kg)