Miagi
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 53/35 lbs (24/16 kg)
↳ 135/95 lbs (61/43 kg)
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Break the deadlifts into sets of 10-15 to maintain form and avoid fatigue.
- 2Kettlebell swings can be performed in quick sets; consider doing 5-10 at a time depending on grip strength.
- 3For push-ups, if struggling, drop to your knees for a more manageable rep scheme.
- 4For the clean-and-jerks, ensure a strong setup and utilize leg drive to protect the back.
- 5Transitions between movements should be quick; memorize the order and keep your gear organized.
Safety Considerations
Technical Focus
Watch for rounding of the back during any lifting movements.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 Cat-Cow Stretches - 30 sec
Activation Sets:
3 rounds- 10 Deadlift(Use lighter weight to warm up.)
- 10 Kettlebell Swing(Light kettlebells.)
- 5-10 Push-Up
Scaling Options
Intermediate
Reduce weights by ~20% and modify pull-ups and double-unders.
- 1
deadlift
Reduce weight
Weight: 108/76 lbs (49/34 kg)
- 2
double kettlebell swing
Reduce weight
Weight: 42/28 lbs (19/13 kg)
- 3
clean and jerk
Reduce weight
Weight: 108/76 lbs (49/34 kg)
- 4
pull up
Banded Pull-Ups
- 5
kettlebell tater
Reduce weight
Weight: 42/28 lbs (19/13 kg)
- 6
box jump
Step-ups instead of jumps
- 7
knee to elbow
Knee raises on a box
- 8
double under
Single-Unders
Scaled
Reduce weights by ~40% and simplify other movements.
- 1
deadlift
Reduce weight
Weight: 81/57 lbs (37/26 kg)
- 2
double kettlebell swing
Reduce weight
Weight: 32/21 lbs (14/10 kg)
- 3
clean and jerk
Reduce weight
Weight: 81/57 lbs (37/26 kg)
- 4
pull up
Ring Rows
- 5
kettlebell tater
Reduce weight
Weight: 32/21 lbs (14/10 kg)
- 6
box jump
Box Step-ups instead of jumps
- 7
knee to elbow
Knee raises on a box
- 8
double under
Single-Unders