For TimeMetconBenchmark
Assault Lift Pyramid
3-6-9-12-15-12-9-6-3
Weightlifting
Weightlifting
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans
↳ 135/95 lbs (61/43 kg)
Front Squats
↳ 135/95 lbs (61/43 kg)
Push Presses
↳ 135/95 lbs (61/43 kg)
Calorie Assault Air Bike
Coaching Tips
Strategy
- 1Break up the reps into manageable sets to avoid burnout, such as 3-6 for the initial movements.
- 2Focus on maintaining form under fatigue, especially during transitions between movements.
- 3Utilize the bike to recover strategically between barbell movements; keep the pace moderate during these breaks.
- 4Prepare for the changes in muscle groups as the workout progresses from lower to upper body, ensuring you manage your effort accordingly and don't overexert on any single lift.
Safety Considerations
Technical Focus
Ensure proper form on all lifts to avoid injury, especially during the transition between the Power Clean, Front Squat, and Push Press.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min
- 10 per side Ankle Circles - 1 min
Activation:
2 rounds- 5 Power Cleans (empty barbell)
- 5 Front Squats (empty barbell)
- 5 Push Presses (empty barbell)
Scaling Options
Intermediate
Reduce barbell weight by approximately 20%.
- 1
power cleans
Weight: 110/75 lbs (50/34 kg)
- 2
front squats
Weight: 110/75 lbs (50/34 kg)
- 3
push presses
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce barbell weight by approximately 40%.
- 1
power cleans
Weight: 80/55 lbs (36/25 kg)
- 2
front squats
Weight: 80/55 lbs (36/25 kg)
- 3
push presses
Weight: 80/55 lbs (36/25 kg)