For TimeWeightliftingBenchmark06:00
Clean-and-Jerk Speed Ladder
3 Rounds
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
3 Rounds of Heavy Clean-and-Jerk Ladders
Round 1:
5Clean and Jerk
↳ 275/0 lbs (125/0 kg)
5Clean and Jerk
↳ 0/175 lbs (0/79 kg)
Time Cap: 1 minute
Round 2:
5Clean and Jerk
↳ 310/0 lbs (141/0 kg)
5Clean and Jerk
↳ 0/200 lbs (0/91 kg)
Time Cap: 2 minutes
Round 3:
5Clean and Jerk
↳ 345/0 lbs (156/0 kg)
5Clean and Jerk
↳ 0/225 lbs (0/102 kg)
Time Cap: 3 minutes
Coaching Tips
Strategy
- 1Pace yourself through each round; focus on maintaining good form over speed.
- 2Consider breaking down lifts into smaller sets if needed, especially during the heavy rounds.
- 3Use the first round to gauge your capacity before pushing hard in the subsequent rounds.
- 4Transition smoothly between weight changes at the bar—practice loading and unloading weights efficiently.
- 5Be mindful of your breath; controlling your breathing will help maintain performance.
Safety Considerations
Technical Focus
Ensure proper back positioning during the lift to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min at an easy pace(Focus on warming up your legs and back.)
Mobility Work:
- 10 each side Shoulder Stretch
- 10 each side Hip Openers
- 10 each side Wrist Stretch
Activation Movements:
2 rounds- 3 Light Clean and Jerk(Use a lighter weight to focus on technique.)
- 10 Air Squats(Engage the core and keep the heels down.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and focus on technique.
- 1
clean and jerk
Weight: 220/140 lbs (100/63 kg)
Scaled
Reduce weights by approximately 40% and focus on form.
- 1
clean and jerk
Weight: 165/105 lbs (75/48 kg)