For TimeMetconWeightliftingBenchmark
Progressive DT
5 Rounds
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
12Deadlift
9Hang Power Clean
6Push Jerk
Weights for Round 1
↳ 135/95 lbs (61/43 kg)
Weights for Round 2
↳ 155/105 lbs (70/48 kg)
Weights for Round 3
↳ 185/125 lbs (84/57 kg)
Weights for Round 4
↳ 205/145 lbs (93/66 kg)
Weights for Round 5
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Start with a manageable load; it’s a chipper, so pace is key for endurance.
- 2Consider breaking the Deadlifts into smaller sets if form starts to break down.
- 3Transition quickly between movements to maintain heart rate, but ensure safety with heavier weights.
- 4Focus on drive through the legs for Power Cleans and ensure that the elbows are high during the catch.
- 5For Push Jerks, maintain a strong dip and drive to catch the bar overhead; don’t rush the movement.
Safety Considerations
Technical Focus
Ensure proper back position to avoid rounding during Deadlifts.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Focus on warming up the back and legs.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates with PVC
- 30 sec each leg Wall Stretch for Hamstrings
Activation:
3 rounds- 5 Deadlift with PVC(Focus on proper form.)
- 5 Hang Power Clean with Light Barbell(Ensure the catch position is ready.)
- 3 Push Jerk with Light Barbell(Practice the dip and drive.)
Scaling Options
Intermediate
Reduce load by approximately 20% and consider movement modifications.
- 1
deadlift
Weight: 110/75 lbs (50/34 kg)
- 2
hang power clean
Weight: 110/75 lbs (50/34 kg)
- 3
push jerk
Weight: 90/65 lbs (41/29 kg)
Scaled
Reduce load by approximately 40% and modify movements as needed.
- 1
deadlift
Weight: 85/55 lbs (39/25 kg)
- 2
hang power clean
Weight: 85/55 lbs (39/25 kg)
- 3
push jerk
Weight: 65/45 lbs (29/20 kg)