For TimeWeightliftingBenchmark
Squat Clean Pyramid
10-8-6-4-2
Weightlifting
Solo
Workout Details
For Time
For Time:
10Squat Clean
↳ 245/165 lbs (111/75 kg)
8Squat Clean
↳ 265/180 lbs (120/82 kg)
6Squat Clean
↳ 285/195 lbs (129/88 kg)
4Squat Clean
↳ 305/205 lbs (138/93 kg)
2Squat Clean
↳ 325/215 lbs (147/98 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the WOD; the weight increases significantly with each set, so focus on form over speed.
- 2Consider breaking the first set into two smaller sets if you're nearing your max in the squat clean.
- 3Focus on maintaining a strong core throughout the movement to keep your back safe, especially as the weights increase.
- 4Transition quickly between sets but ensure you're maintaining quality technique; take a short mental break if needed.
- 5Hydrate during rest periods, but avoid heavy drinking right before lifting to prevent discomfort.
Safety Considerations
Technical Focus
Ensure proper receiving position to avoid strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Begin at an easy steady pace.)
Mobility:
- 3-5 Deep Squat Hold - 30 sec(Focus on pushing your knees out.)
- 2-3 Hamstring Stretch - 30 sec each side
- 5-10 Shoulder Dislocates with Band - 1 min(Use a resistance band or towel.)
Activation:
2 rounds- 5 Squat Clean with Empty Bar(Focus on form and mechanics.)
- 5 Front Squat with Empty Bar(Maintain an upright torso.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
squat clean
Weight: 196/132 lbs (89/60 kg)
Scaled
Reduce weight by approximately 40%.
- 1
squat clean
Weight: 147/99 lbs (67/45 kg)