For TimeWeightliftingBenchmark
BAMF V2
21-15-9
Weightlifting
Solo
Workout Details
For Time
For Time:
21Push Jerk
↳ 185/125 lbs (84/57 kg)
15Push Press
↳ 155/105 lbs (70/48 kg)
9Strict Press
↳ 115/80 lbs (52/36 kg)
Coaching Tips
Strategy
- 1Pace yourself; the scheme is demanding, so break up the reps if necessary to maintain form.
- 2Focus on maintaining a strong core during all press movements to protect your back.
- 3Plan your transitions between movements to keep your heart rate steady and minimize downtime.
Safety Considerations
Technical Focus
Ensure proper overhead position to avoid strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(or another ergometer matching WOD movements.)
Mobility Drills:
- 10 Shoulder Dislocates(Use a band or PVC pipe to improve shoulder mobility.)
- 10 Thoracic Spine Opener(Focus on opening up the chest and shoulders.)
- Wrist Flexor Stretch - 30 sec(Prep wrists for barbell overhead movements.)
Activation Sets:
2 rounds- 10 Push Press with Empty Bar(Focus on explosive drive from the legs.)
- 8 Strict Press with Empty Bar(Ensure proper grip and stance.)
- 5 Push Jerk with Empty Bar(Practice the fluid movement from a dip to catch.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
push jerk
Weight: 150/100 lbs (68/45 kg)
- 2
push press
Weight: 125/85 lbs (57/39 kg)
- 3
strict press
Weight: 95/65 lbs (43/29 kg)
Scaled
Reduce weights by approximately 40%.
- 1
push jerk
Weight: 110/75 lbs (50/34 kg)
- 2
push press
Weight: 90/60 lbs (41/27 kg)
- 3
strict press
Weight: 70/50 lbs (32/23 kg)