For TimeMetconBenchmark6:00
Bicouplet 1
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
6:00
For Time:
21-15-9 reps of:
Snatches
↳ 85/55 lbs (39/25 kg)
Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Pace yourself, especially on the snatches; breaking them into smaller sets can help maintain form.
- 2For pull-ups, if you're losing rhythm, consider switching to a kipping style to preserve energy.
- 3Keep a steady transition between movements; anticipate the next set and prepare your equipment or body position.
- 4Focus on maintaining a strong core and proper body alignment to reduce strain during both movements.
Safety Considerations
Technical Focus
Ensure proper overhead position during snatch and avoid excessive swinging during pull-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light intensity to increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocations(Use a band or broomstick.)
- 10 Hip Openers(Focus on dynamic movement.)
- 10 Ankle Stretch(Ensure flexibility for the squat stance.)
Activation Sets:
2 rounds- 5 per arm Dumbbell Snatches (light)(Focus on form, preparing for full snatches.)
- 5-10 Chest-to-Bar Pull-Up (band assisted)(Get a feel for the movement.)
Scaling Options
Intermediate
Reduce weights and provide movement modifications.
- 1
snatches
Weight: 65/45 lbs (29/20 kg)
- 2
chest to bar pull ups
Chest-to-Bar Pull-Ups → Regular Pull-Ups
Scaled
Further reduce weight and modify movements appropriately.
- 1
snatches
Weight: 55/35 lbs (25/16 kg)
- 2
chest to bar pull ups
Chest-to-Bar Pull-Ups → Band-Assisted Pull-Ups / Ring Rows