For TimeMetconWeightliftingBenchmark
Brady
4 Rounds
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
11Thrusters
↳ 95/65 lbs (43/29 kg)
9Power Cleans
↳ 95/65 lbs (43/29 kg)
17Back Squats
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Consider breaking up the Thrusters into sets of 5 and 6 to avoid fatigue early.
- 2For the Power Cleans, focus on maintaining a strong second pull, driving through your heels.
- 3Stay consistent with your breathing, especially during Back Squats, to maintain core stability.
- 4Utilize quick transitions between movements to keep your heart rate elevated.
- 5Keep the bar close during all lifts to maximize efficiency.
Safety Considerations
Technical Focus
Maintain a neutral spine and avoid excessive forward lean during lifting.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squats
- 30 Jumping Jacks
Mobility Work:
- Hip Flexor Stretch - 30 seconds each side
- 10 Shoulder Dislocates with Band
- Ankle Mobility Stretch - 30 seconds each side
Activation:
2 rounds- 5 Bodyweight Thrusters(Focus on form.)
- 5 Power Cleans with PVC Pipe(Emphasize technique.)
- 5 Back Squats with Barbell (empty or light load)(Use a light weight to warm up.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
power cleans
Weight: 75/55 lbs (34/25 kg)
- 3
back squats
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by approximately 40%.
- 1
thrusters
Weight: 55/40 lbs (25/18 kg)
- 2
power cleans
Weight: 55/40 lbs (25/18 kg)
- 3
back squats
Weight: 55/40 lbs (25/18 kg)