OtherWeightliftingBenchmark
Olympic Weightlifting Total
1-1-1
Weightlifting
Solo
Workout Details
Other
3Snatch
3Clean-and-Jerk
Coaching Tips
Strategy
- 1Focus on technical form rather than speed; this is key for performance in lifts.
- 2Ensure to maintain a controlled descent of the barbell after each lift for safety and proper form.
- 3Take adequate rest between lifts to maximize power output and recovery.
- 4Consider performing a technique assessment with lighter weights before working up to heavier loads.
Safety Considerations
Technical Focus
Ensure a stable core and proper catching positions to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 10-15 reps Dynamic Stretching(Focus on leg swings, arm circles.)
Mobility Work:
- 5-10 Shoulder Dislocates(Use a resistance band.)
- 5-10 each leg Hip Openers(Kneeling or standing variations.)
Activation Sets:
2 rounds- 5 Overhead Squats with PVC(Perform with a light stick to activate shoulders and legs.)
- 3 Power Cleans with Light Weight(Focus on form and speed.)
Scaling Options
Intermediate
Reduce loads by ~20% and add focus on form.
- 1
snatch
Weight: 95/65 lbs (43/29 kg)
- 2
clean and jerk
Weight: 100/70 lbs (45/32 kg)
Scaled
Reduce loads by ~40% and focus on movements.
- 1
snatch
Weight: 65/45 lbs (29/20 kg)
- 2
clean and jerk
Weight: 70/50 lbs (32/23 kg)
Discover More Workouts
For TimeMetcon
Morrison
50-40-30-20-10
40:00
Wall Ball ShotBox JumpKettlebell Swing
View Workout
For TimeMetcon
Quarterfinals 23.1
15:00
Front SquatHandstand WalkMuscle-Up+1 more
View Workout
OtherWeightlifting
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push PressHigh Hang Clean + Hang Clean + Clean + Push JerkHigh Hang Clean + Hang Clean + Clean + Split Jerk
View Workout