OtherWeightliftingMetconBenchmark
Clean Battery
Weightlifting
Solo
Workout Details
Other
For Load
1Squat Clean
Max load
Rest 10 minutes
Then, AMRAP in 8 minutes of:
Clean
At 90% of 1RM
Coaching Tips
Strategy
- 1For the 1 rep max squat clean, focus on form over weight and progressively build up to your maximum.
- 2During the AMRAP, maintain a steady pace and aim to keep your first few sets unbroken.
- 3Keep an eye on your breathing; engage your core on every clean to maintain stability.
- 4Use the 10-minute rest wisely; hydrate and mentally prepare for the AMRAP.
- 5Watch out for grip fatigue; switch your grip on the barbell if necessary.
Safety Considerations
Technical Focus
Ensure proper posture during the squat clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a PVC pipe or band.)
- 30 sec each side Ankle Dorsiflexion Stretch
Activation Sets:
2 rounds- 5 Squat Cleans with Barbell or Light Weight(Focus on form.)
- 5 Cleans with Light Weight(Maintain speed and posture.)
Scaling Options
Intermediate
Reduce the loading on cleans and squat cleans by approximately 20%.
- 1
squat cleans
Weight: 160/120 lbs (73/55 kg)
- 2
cleans
Weight: 144/108 lbs (65/49 kg)
Scaled
Reduce the loading on cleans and squat cleans by approximately 40%.
- 1
squat cleans
Weight: 120/90 lbs (54/41 kg)
- 2
cleans
Weight: 108/81 lbs (49/37 kg)