OtherWeightliftingBenchmark
Total II
Weightlifting
Solo
Workout Details
Other
Sum of the Best of Each Lift:
Clean
Bench Press
Overhead Squat
Coaching Tips
Strategy
- 1Focus on form and technique: Each lift requires different mechanics. Ensure proper alignment and control for safety.
- 2Progress through lifts sequentially: Start with a weight you can handle comfortably before adding weight to test personal best.
- 3Use rest judiciously: Space out lifts to maximize performance without fatiguing the muscle groups too early.
Safety Considerations
Technical Focus
Ensure proper technique on lifts to avoid injury, especially during the clean and overhead squat.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Focus on maintaining a steady pace.)
Mobility Work:
- 5-10 each side Shoulder Stretch(Loosen shoulders and chest.)
- 5-10 each side Hip Opener(Prepare hips for squats.)
Activation Sets:
2 rounds- 5-10 Empty Barbell Clean(Focusing on technique before loading.)
- 5-10 Push-Ups(Engage the chest and shoulders.)
- 10-15 Air Squats(Warm up the legs and form.)
Scaling Options
Intermediate
Reduce load by approximately 20%.
- 1
clean
Reduce barbell weight
Weight: 160/110 lbs (73/50 kg)
- 2
bench press
Reduce barbell weight
Weight: 140/90 lbs (64/41 kg)
- 3
overhead squat
Reduce barbell weight
Weight: 120/80 lbs (55/36 kg)
Scaled
Reduce load by approximately 40%.
- 1
clean
Reduce barbell weight
Weight: 120/80 lbs (55/36 kg)
- 2
bench press
Reduce barbell weight
Weight: 100/65 lbs (45/29 kg)
- 3
overhead squat
Reduce barbell weight
Weight: 80/55 lbs (36/25 kg)
Discover More Workouts
For TimeMetcon
Morrison
50-40-30-20-10
40:00
Wall Ball ShotBox JumpKettlebell Swing
View Workout
For TimeMetcon
Quarterfinals 23.1
15:00
Front SquatHandstand WalkMuscle-Up+1 more
View Workout
OtherWeightlifting
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push PressHigh Hang Clean + Hang Clean + Clean + Push JerkHigh Hang Clean + Hang Clean + Clean + Split Jerk
View Workout