For TimeMetconBenchmark
Abbate
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
1609 mRun
21Clean-and-Jerks
↳ 155/105 lbs (70/48 kg)
800 mRun
21Clean-and-Jerks
↳ 155/105 lbs (70/48 kg)
1609 mRun
Coaching Tips
Strategy
- 1Break down the Clean-and-Jerks into manageable sets (e.g., 10-5-6) to avoid early fatigue.
- 2Pace the runs to maintain energy for high-repetition lifts later.
- 3Use a steady rhythm on the 800m run to recover while maintaining speed.
- 4Focus on smooth transitions between movements to save time.
- 5Keep the Clean-and-Jerks unbroken if possible, but take short pauses if needed.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning and hip extension during Clean-and-Jerks.
Recommended Warm-Up
General Warm-Up:
- 400m Jog (easy pace) - 2 min(easy pace)
Mobility Work:
- 10 Shoulder Dislocates(Use a resistance band or PVC)
- Hip Flexor Stretch - 30 sec each side(Focus on opening the hips)
- Hamstring Stretch - 30 sec each side(Keep back straight during the stretch.)
Activation Set:
2 rounds- 5 Clean-and-Jerk (empty bar)(Focus on form)
- 30 sec High Knees(Elevate the heart rate)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight by ~20%.
- 1
clean and jerks
Weight: 125/85 lbs (57/39 kg)
Scaled
Reduce Clean-and-Jerk weight by ~40%.
- 1
clean and jerks
Use Banded Pull-ups
Weight: 95/65 lbs (43/29 kg)