For TimeMetconBenchmark15:00
Power Plus Amanda
11-9-7-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
11-9-7-5 reps of:
Power Snatch
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself, especially on the power snatches—focus on form over speed initially.
- 2Try to keep the first set of power snatches unbroken if possible.
- 3For the bar muscle-ups, be efficient with the transition, swinging slightly to help generate momentum.
- 4Break the sets into smaller chunks if you're struggling to maintain high quality reps as fatigue sets in.
- 5Focus on driving your legs during the muscle-ups to assist with the movement.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jump Rope
Mobility:
- 10 Shoulder Dislocates with PVC
- 30 sec per side Hip Flexor Stretch
- 30 sec per side Wrist Stretch
Activation:
2 rounds- 5 Power Snatch (50% of workout weight)(Focus on technique.)
- 3 Bar Muscle-Up Transition Drills(Work on the muscle-up transition.)
Scaling Options
Intermediate
Reduce barbell weight and utilize banded muscle-ups if necessary.
- 1
power snatch
Maintain snatch movement, just with lighter weight.
Weight: 105/65 lbs (47.63/29.48 kg)
- 2
bar muscle up
Banded Pull-Ups instead of muscle-ups.
Scaled
Further reduce weight and replace muscle-ups with assisted movements.
- 1
power snatch
Use a lighter barbell for the power snatch.
Weight: 80/55 lbs (36.29/24.95 kg)
- 2
bar muscle up
Perform Pulldowns or Ring Rows instead.