For TimeMetconWeightliftingBenchmark
Big Bang
Weightlifting
Solo
Workout Details
For Time
For Time:
50Power Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break the 50 reps into manageable sets (e.g., 10s or 5s) to maintain form and avoid fatigue.
- 2Pace yourself by starting slow; after the first 10 reps, gauge your energy to adjust your strategy.
- 3Consider using a hook grip for better control of the bar during the lift.
- 4Ensure that your feet are in the proper position: flat on the ground during the catch phase of the lift.
- 5Micro-rest between sets if necessary; take a couple of deep breaths to reset.
Safety Considerations
Technical Focus
Focus on keeping the back flat during the lift to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Keep a steady pace.)
Mobility Work:
- 10 Shoulder Dislocates(Use a broomstick or band.)
- 10 per leg Ankle Stretch(Hold each stretch for a few seconds.)
- 10 per side Hip Flexor Stretch(Kneel and push hips forward.)
Activation Set:
2 rounds- 5 Power Cleans (light)(Focus on form with a lighter weight.)
- 5 Box Jumps (low box)(Prepare your legs for explosive movements.)
Scaling Options
Intermediate
Reduce weight and/or reps slightly.
- 1
power clean
Weight: 185/125 lbs (84/57 kg)
Scaled
Reduce weight more substantially and lower the rep count.
- 1
power clean
Weight: 135/95 lbs (61/43 kg)