OtherWeightliftingBenchmark
Clean
Weightlifting
Solo
Workout Details
Other
For Load:
1Clean
↳ 385/260 lbs (175/118 kg)
Progressively increasing weights: Men: 315-385 lbs, Women: 215-260 lbs
Tiebreak for Time:
5Clean
↳ 295/195 lbs (134/88 kg)
Coaching Tips
Strategy
- 1Focus on form over weight during the 1 Rep Max attempt. Choose a weight that you are confident you can lift with proper technique.
- 2During the Tiebreak, aim to perform the 5 Cleans in a consistent and steady effort without losing form. Consider breaking the reps into sets if needed (e.g., 3-2) for better control.
- 3Utilize the hook grip for better hold on the bar during the Clean, especially as the weight increases.
- 4Remember to explode off the ground with a strong initial pull, followed by rapid hip extension to reach a strong catch position.
- 5Prioritize rest between lifts during the 1 Rep Max to recover fully for each attempt.
Safety Considerations
Technical Focus
Ensure proper technique to avoid lower back strain during the lift.
Recommended Warm-Up
General Warm-Up:
- 2-3 min at light intensity Rowing - 2-3 min
Mobility:
- 5-10 per side Hip Flexor Stretch
- 5-10 Shoulder Dislocates(Use a light band or PVC pipe)
- 5-10 per side Ankle Mobility Stretch
Activation:
2 rounds- 5 Light Cleans(Use lighter weight to focus on technique.)
- 8-10 Jump Squats(Focus on jumping high and landing softly.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
clean
Lighten the weight for clean attempts.
Weight: 308/208 lbs (140/94 kg)
Scaled
Reduce weight by approximately 40%.
- 1
clean
Use a much lighter barbell or dumbbells for cleans.
Weight: 231/156 lbs (105/71 kg)