For TimeWeightliftingBenchmark
Linchpin Test 7
4 Rounds
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
4Power Clean
↳ 205/145 lbs (93/66 kg)
4Front Squat
↳ 205/145 lbs (93/66 kg)
4Shoulder-to-Overhead
↳ 205/145 lbs (93/66 kg)
Coaching Tips
Strategy
- 1Break up the Power Cleans into smaller sets if needed (e.g., 2 and 2) to maintain form.
- 2Keep the Front Squats unbroken to minimize transition time, but ensure proper depth and mechanics.
- 3For Shoulder-to-Overheads, choose a method (push press, push jerk) that feels most comfortable and efficient for you.
Safety Considerations
Technical Focus
Watch for back rounding and shoulder instability during lifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Easy pace to warm up.)
Mobility Work:
- 3 Shoulder Stretch - 30 sec(Open up the shoulders.)
- 3 Ankle Mobility - 30 sec(Ensure good ankle dorsiflexion.)
- 3 Hip Flexor Stretch - 30 sec(Warm up the hips.)
Activation Sets:
2 rounds- 5 Power Clean (Empty Bar) - null(Focus on technique.)
- 5 Front Squat (Empty Bar) - null(Maintain an upright torso.)
- 5 Shoulder-to-Overhead (Empty Bar) - null(Choose method for pressing.)
Scaling Options
Intermediate
Reduce weight by approximately 20% for all lifts.
- 1
power clean
Weight: 165/115 lbs (75/52 kg)
- 2
front squat
Weight: 165/115 lbs (75/52 kg)
- 3
shoulder to overhead
Weight: 165/115 lbs (75/52 kg)
Scaled
Reduce weight by approximately 40% for all lifts.
- 1
power clean
Weight: 125/85 lbs (57/39 kg)
- 2
front squat
Weight: 125/85 lbs (57/39 kg)
- 3
shoulder to overhead
Weight: 125/85 lbs (57/39 kg)