For TimeMetconBenchmark
Olaf
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Squat Clean
↳ 155/105 lbs (70/48 kg)
25Push-Up
Coaching Tips
Strategy
- 1Break the Squat Cleans into manageable sets if needed (e.g., 3-2). Consider performing the Push-Ups in smaller sets (e.g., 10-15) to keep moving and avoid fatigue.
- 2Focus on keeping your core engaged during both movements to maintain stability and efficiency.
- 3Ensure your hips are below parallel during the Squat Cleans to maximize the clean technique and power generation.
- 4Aim to transition quickly between movements; after finishing a set, put the bar down safely and move into Push-Ups without excessive rest.
Safety Considerations
Technical Focus
Ensure proper squat clean technique to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Keep a moderate pace.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch
- 10-15 Shoulder Dislocations(With PVC pipe or light bar.)
- 30 sec per side Wrist Stretch
Activation Sets:
2 rounds- 5 Hang Power Cleans (light)(Focus on form.)
- 10 Push-Ups (knee variation for warm-up)(Maintain good plank position.)
Scaling Options
Intermediate
Reduce weights slightly and modify movements for more comfort.
- 1
squat clean
Reduce weight for Squat Clean.
Weight: 125/85 lbs (57/39 kg)
- 2
push up
Perform on knees if necessary.
Scaled
Modify weights further and adjust techniques for enhanced safety.
- 1
squat clean
Further reduce weight for Squat Clean.
Weight: 95/65 lbs (43/30 kg)
- 2
push up
Use a raised surface for Push-Ups.