For TimeWeightliftingBenchmark
Bartender
5 Rounds
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
12Deadlifts
↳ 155/105 lbs (70/48 kg)
9Overhead Squats
↳ 155/105 lbs (70/48 kg)
6Hang Power Snatches
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds; maintain a steady rhythm.
- 2Break down the reps if necessary, especially on overhead squats and snatches to avoid fatigue.
- 3Focus on form rather than speed to avoid injury and ensure efficiency, particularly on deadlifts.
- 4Consider doing sets of unbroken reps ideally for deadlifts; however, break snatches into 3-3 if needed.
- 5Utilize quick transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper back position during lifts to prevent injury.
Recommended Warm-Up
- 500m Rowing(Light pace to increase heart rate.)
- 2-3 each leg Hamstring Stretch(Kneeling or standing, focus on deep stretches.)
- 5 Squat to Stand(Maximize hip and ankle mobility.)
- 10 Shoulder Dislocates with Band(Enhanced shoulder range of motion.)
2 Rounds of:
2 rounds- 5 Deadlifts (Light Weight)(Focus on form and engage core.)
- 5 Overhead Squats (Light Weight)(Position bar overhead with control.)
- 3 Hang Power Snatches (Light Weight)(Ensure full extension and control.)
Scaling Options
Intermediate
Reduce weight by ~20%
- 1
deadlifts
Weight: 125/85 lbs (57/39 kg)
- 2
overhead squats
Weight: 125/85 lbs (57/39 kg)
- 3
hang power snatches
Weight: 125/85 lbs (57/39 kg)
Scaled
Reduce weight by ~40%
- 1
deadlifts
Weight: 95/65 lbs (43/29 kg)
- 2
overhead squats
Weight: 95/65 lbs (43/29 kg)
- 3
hang power snatches
Weight: 95/65 lbs (43/29 kg)