For TimeMetconBenchmark
Strongman Bag DT
5 Rounds
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
4Deadlift
↳ 150/100 lbs (68/45 kg)
3Hang Power Clean
↳ 150/100 lbs (68/45 kg)
1Shoulder-to-Overhead
↳ 150/100 lbs (68/45 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace across all rounds, focusing on form over speed.
- 2Aim to complete deadlifts unbroken, but be mindful of grip fatigue.
- 3For hang power cleans, use a hook grip to enhance stability and control.
- 4Use small pauses between movements to reset and ensure proper mechanics.
- 5Keep your core engaged during the shoulder-to-overhead to protect your lower back.
Safety Considerations
Technical Focus
Ensure proper back alignment throughout the deadlift to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Moderate pace to elevate heart rate.)
Mobility Work:
- 5 per side Dynamic Hip Stretch(Focus on loosening up hips.)
- 8-10 reps Shoulder Dislocates(Use a band or a lightweight bar.)
- 5 per side Ankle Mobility Drills(To facilitate the movement through the squat and lift.)
Activation Set:
2 rounds- 5-8 Deadlift (empty bar)
- 5-8 Hang Power Clean (empty bar)
- 3-5 Shoulder-to-Overhead (empty bar)
Scaling Options
Intermediate
Reduce weight by ~20% and use modified movements as necessary.
- 1
deadlift
Weight: 120/80 lbs (54/36 kg)
- 2
hang power clean
Weight: 120/80 lbs (54/36 kg)
- 3
shoulder to overhead
Weight: 120/80 lbs (54/36 kg)
Scaled
Reduce weight by ~40% and use modified movements as necessary.
- 1
deadlift
Weight: 90/60 lbs (41/27 kg)
- 2
hang power clean
Weight: 90/60 lbs (41/27 kg)
- 3
shoulder to overhead
Weight: 90/60 lbs (41/27 kg)