For TimeMetconBenchmark
Tiger Blood
3 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
10Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
400 mRun
Coaching Tips
Strategy
- 1Keep the Clean-and-Jerk reps unbroken if possible to maintain momentum through the workout.
- 2Pace the runs to ensure you have enough energy for the subsequent rounds, but push yourself to stay below a threshold where you feel exhausted before starting the barbell work.
- 3Focus on a strong drive from your legs during the Clean-and-Jerk to utilize your power effectively and save your shoulders for later rounds.
- 4Consider breaking the Clean-and-Jerk into sets of 5 if you're struggling to maintain form, especially as fatigue sets in during the later rounds.
- 5Use breathing techniques during the Run to maintain a steady pace and optimize recovery between movements.
Safety Considerations
Technical Focus
Ensure proper grip and receiving position during the Clean-and-Jerk to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Aim for a steady pace.)
Mobility:
- 10 per direction Arm Circles(Focus on loosening shoulders.)
- 5 per side Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 5 per side Standing Quad Stretch(Engage your core to maintain balance.)
Activation:
2 rounds- 5 Clean-and-Jerk with PVC(Focus on form and technique.)
- Run (30 sec) - 30 sec(Quick-paced jog to get your heart rate up.)
- . Burpees - 30 sec(Keep a steady rhythm to activate the full body.)
Scaling Options
Intermediate
Reduce the weight and modify the Clean-and-Jerk to maintain intensity.
- 1
clean and jerk
Reduce weight on Clean-and-Jerk, keeping full movements.
Weight: 105/65 lbs (47/29 kg)
- 2
run
Run a shorter distance (300m).
Scaled
Further reduce weight and intensity to ensure proper form and avoid injury.
- 1
clean and jerk
Use lighter weights to facilitate full range of motion.
Weight: 80/55 lbs (36/25 kg)
- 2
run
Walk or jog at a comfortable pace (200m).