For TimeMetconBenchmark10:00
Charlotte
21-15-9
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Overhead Squat
↳ 95/65 lbs (43/29 kg)
Sumo Deadlift High Pull
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself through the sets; aim for steady consistent reps instead of going too fast and fatiguing early.
- 2For the overhead squats, focus on keeping your grip wide and elbows locked; if your elbows drop, you risk affecting your balance.
- 3Consider breaking the sets into smaller chunks if you're feeling fatigue, especially on the last round.
- 4Transitions between movements should be quick; set your barbell close to your workout space to minimize delays.
- 5Stay engaged with your core during the movements to maintain stability and efficiency.
Safety Considerations
Technical Focus
Maintain a stable core and proper shoulder alignment during the overhead squats.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike - 2-3 min(Easy pace to increase heart rate.)
Mobility Work:
- 10-15 Shoulder Dislocates(Using a band or PVC to improve shoulder mobility.)
- 10-15 Overhead Stretch(Stretch out shoulders and back.)
- 10-15 Goblet Squats(Light load to activate the legs.)
Activation: 2 Rounds of:
2 rounds- 5-10 Overhead Squats (light weight)(Emphasize technique with a light bar.)
- 5-10 Sumo Deadlift High Pulls (light weight)(Focus on a strong pull and good hip extension.)
Scaling Options
Intermediate
Reduce load by approximately 20% to ensure form and capacity are maintained.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce load by approximately 40% and adjust movements accordingly.
- 1
overhead squat
Use a lighter bar or approach with PVC if necessary.
Weight: 60/40 lbs (27/18 kg)
- 2
sumo deadlift high pull
Use a lighter bar or execute with kettlebells.
Weight: 60/40 lbs (27/18 kg)