For TimeMetconBenchmark
Brady
4 Rounds
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
11Thruster
↳ 95/65 lbs (43/29 kg)
9Power Clean
↳ 95/65 lbs (43/29 kg)
17Back Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace your effort throughout the rounds, especially on the Thrusters and Power Cleans, to maintain good form and avoid burnout.
- 2Consider breaking up the Thrusters into 5+6 or 6+5 to manage fatigue, especially if you're feeling strained after the first round.
- 3Focus on explosive power during the Power Cleans; keep your elbows high to avoid dragging the bar across your legs.
- 4Ensure you maintain an upright torso on the Back Squats to maximize depth and avoid lower back strain.
- 5Transition quickly between movements to save time but ensure you're maintaining good form.
Safety Considerations
Technical Focus
Watch for excessive forward lean during the Thruster movement.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Use a moderate pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 each side Ankle Mobility Work - 30 sec
Activation:
2 rounds- 5 Thruster (Light)(Use a lighter weight.)
- 3 Power Clean (Light)(Focus on form.)
- 5 Back Squat (Light)(Use lighter weight to activate legs.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
thruster
Weight: 76/52 lbs (34.5/23.5 kg)
- 2
power clean
Weight: 76/52 lbs (34.5/23.5 kg)
- 3
back squat
Weight: 76/52 lbs (34.5/23.5 kg)
Scaled
Reduce weights by approximately 40%.
- 1
thruster
Weight: 57/39 lbs (25.8/17.7 kg)
- 2
power clean
Weight: 57/39 lbs (25.8/17.7 kg)
- 3
back squat
Weight: 57/39 lbs (25.8/17.7 kg)