The Other Total
Workout Details
Sum of the Best of Each Lift:
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Focus on your form and technique for each lift; prioritize quality over quantity.
- 2Use a moderate weight to start and gradually increase your load as you become more confident.
- 3Consider your rest intervals wisely; take enough rest between attempts to recover without cooling down too much.
- 4Plan your order of lifts; if you're fatigued after one lift, it may impact your performance on the next.
- 5Ensure proper warm-up for each specific lift to prepare your muscles and joints.
Safety Considerations
Technical Focus
Proper lifting technique is crucial to prevent injury, especially for overhead movements.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min
Mobility Work:
- 5 Shoulder Stretch - 30 sec
- 5 Hip Flexor Stretch - 30 sec
- 5 Ankle Mobility Drill - 30 sec
Activation Set:
2 rounds- 5 Clean (Light Weight)(Focus on technique.)
- 5 Bench Press (Light Weight)(Maintain a natural arch in the back.)
- 5 Overhead Squat (Light Weight)(Engage core and keep arms locked.)
Scaling Options
Intermediate
Reduce weight by ~20% and consider the movement variations for each lift.
- 1
clean
Consider using a lighter weight.
Weight: 165/110 lbs (75/50 kg)
- 2
bench press
Consider using a lighter weight.
Weight: 165/110 lbs (75/50 kg)
- 3
overhead squat
Consider using a lighter weight.
Weight: 135/95 lbs (62.5/43 kg)
Scaled
Reduce weight by ~40% and provide easier variations where possible.
- 1
clean
Consider using kettlebells or dumbbells.
Weight: 95/65 lbs (43/30 kg)
- 2
bench press
Use a lighter barbell or dumbbells.
Weight: 85/55 lbs (38.5/25 kg)
- 3
overhead squat
Use a dowel or PVC pipe to practice the movement.
Weight: 65/45 lbs (30/20 kg)