Andi
Workout Details
For Time:
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
Coaching Tips
Strategy
- 1Break the reps into manageable sets (e.g., 10s or 20s) to avoid fatigue early on.
- 2Focus on maintaining form over speed; quality reps will lead to better performance in later movements.
- 3Use a consistent breathing pattern to help endure the volume of work; exhale on exertion and inhale on recovery.
- 4Transition smoothly between movements to maximize efficiency, keeping your equipment in a designated area for quick access.
Safety Considerations
Technical Focus
Ensure proper weight distribution and bar path during overhead lifts to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 200 meters Row(Easy pace to get heart rate up.)
Mobility Work:
- 10 reps Shoulder Pass-Through(Use a PVC pipe or resistance band.)
- 30 seconds each side Hip Flexor Stretch(Hold stretch to improve squatting depth.)
- 10 reps each side Ankle Mobility Drill(Focus on getting a good range of motion.)
Activation Sets:
3 rounds- 5 reps Hang Power Snatch (light weight)(Practice form with lighter weight.)
- 5 reps Push Press (light weight)(Focus on driving from the legs.)
- 5 reps Front Squat (light weight)(Keep elbows high during the movement.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
hang power snatch
Use lighter weight for Hang Power Snatch.
Weight: 52/36 lbs (24/16 kg)
- 2
push press
Use lighter weight for Push Press.
Weight: 52/36 lbs (24/16 kg)
- 3
sumo deadlift high pull
Use lighter weight for Sumo Deadlift High-Pull.
Weight: 52/36 lbs (24/16 kg)
- 4
front squat
Use lighter weight for Front Squat.
Weight: 52/36 lbs (24/16 kg)
Scaled
Reduce weight by approximately 40%.
- 1
hang power snatch
Use much lighter weight for Hang Power Snatch.
Weight: 39/27 lbs (18/12 kg)
- 2
push press
Use much lighter weight for Push Press.
Weight: 39/27 lbs (18/12 kg)
- 3
sumo deadlift high pull
Use much lighter weight for Sumo Deadlift High-Pull.
Weight: 39/27 lbs (18/12 kg)
- 4
front squat
Use much lighter weight for Front Squat.
Weight: 39/27 lbs (18/12 kg)