For TimeMetconBenchmark
Liquid Cocaine
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
10Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Start with a strong grip on the bar for Clean-and-Jerks to maintain control.
- 2Break up the Pull-Ups if needed to avoid failure; aim for sets of 5 and 5 instead of 10 unbroken.
- 3Pace the first two rounds – you want to maintain steady, manageable efforts throughout all five rounds.
- 4Focus on your breathing; exhale on every pull-up to help recruit your core effectively.
- 5Transition quickly between movements; practice putting down the barbell and moving to the Pull-Up Bar efficiently.
Safety Considerations
Technical Focus
Ensure a stable overhead position during the jerk to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on warming up the legs and increasing the heart rate.)
Mobility Work:
- 10 Shoulder Dislocates with PVC(Use a PVC pipe or a band to improve shoulder mobility.)
- 5 per side Hip Flexor Stretch(Hold each stretch for 15 seconds to improve hip mobility.)
- 10 Wrist Mobility Drills(To prevent wrist strain during Clean-and-Jerk.)
Activation:
2 rounds- 5 Empty Barbell Clean-and-Jerk(Focus on technique and speed.)
- 5 Jumping Pull-Ups(Help activate the pulling muscles without fatigue.)
Scaling Options
Intermediate
Reduce weight and modify movements for comfort and safety.
- 1
clean and jerk
Intermediate weight for Clean-and-Jerk.
Weight: 125/85 lbs (57/39 kg)
- 2
chest to bar pull up
Assisted Pull-Ups if necessary.
Scaled
Significantly reduce weight and modify movements to ensure proper form.
- 1
clean and jerk
Lower weight for Clean-and-Jerk.
Weight: 95/65 lbs (43/29 kg)
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows.