For TimeHybridBenchmark
Oh No Curtis P
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
100Curtis P
↳ 105/70 lbs (48/32 kg)
One "Curtis P" complex is comprised of:
- 1 Power Clean
- 1 Lunge (each leg)
- 1 Push Press
Coaching Tips
Strategy
- 1Aim for a steady but controlled pace throughout the 100 repetitions; avoid burning out early.
- 2Consider breaking the 100 Curtis P's into smaller sets (e.g., 10 or 20 reps) to maintain form and reduce fatigue.
- 3Focus on smooth transitions between movements to keep momentum and efficiency high.
- 4Ensure you have a solid grip and comfortable positioning on the barbell to prevent slipping and maintain control during the Power Clean.
- 5Monitor breath control; maintain steady breathing to help manage exertion levels.
Safety Considerations
Technical Focus
Proper form in the Power Clean and Push Press to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Light pace to elevate heart rate.)
- 20 Jumping Jacks(Get the body warmed up.)
Dynamic Mobility:
- 5 per leg Hip Flexor Stretch(Open up the hips.)
- 10 Shoulder Pass-Throughs(Loosen up shoulders.)
- 5 per leg Ankle Mobility Exercises(Ensure ankle mobility is prime.)
Movement Prep:
2 rounds- 5-10 Curtis P with Barbell (Light Weight)(Perform light Curtis P's to practice the movement.)
- 10 per leg Bodyweight Lunges(Focus on form.)
- 5-10 Push Press with Empty Barbell(Warm up shoulder and upper body.)
Scaling Options
Intermediate
Reduce weight ~20% and consider movement adjustments for technique and safety.
- 1
curtis p
Maintain complete movement but reduce load.
Weight: 84/56 lbs (38/25 kg)
Scaled
Reduce weight ~40% and implement movement modifications.
- 1
curtis p
Use banded pull-ups or substitute ring rows.
Weight: 63/42 lbs (29/19 kg)