For TimeMetconWeightliftingBenchmark
DT Deja Vu
5 Rounds
Weightlifting
Solo
Workout Details
For Time
For Time:
5 Rounds of:
12Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
9Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
6Dumbbell Shoulder-to-Overhead
↳ 50/35 lbs (23/16 kg)
1 minRest
5 Rounds of:
6Dumbbell Shoulder-to-Overhead
↳ 50/35 lbs (23/16 kg)
9Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
12Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Start with a controlled pace to conserve energy over the 5 rounds.
- 2Focus on maintaining form over speed; especially during deadlifts and overhead movements, where injury is common if done incorrectly.
- 3Try to keep the dumbbells unbroken on the first round for each movement, but plan your strategy based on your endurance and strength.
- 4Use the 1-minute rest effectively to recover your breath and prepare for the next round; hydrate if needed.
Safety Considerations
Technical Focus
Ensure a straight back and engaged core during all lifting movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 2 min(Easy pace to raise heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Using a band or dowel.)
- 10 each leg Dynamic Hamstring Stretch(Focus on controlled movements.)
Activation Set:
2 rounds- 10 Dumbbell Deadlifts (Light)(Use lighter weights for activation.)
- 8 Dumbbell Hang Power Cleans (Light)(Focus on technique and speed.)
- 6 Dumbbell Shoulder-to-Overheads (Light)(Maintain good posture.)
Scaling Options
Intermediate
Reduce dumbbell weight by ~20%
- 1
dumbbell deadlift
Weight: 40/28 lbs (18/13 kg)
- 2
dumbbell hang power clean
Weight: 40/28 lbs (18/13 kg)
- 3
dumbbell shoulder to overhead
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce dumbbell weight by ~40% and modify movements where necessary
- 1
dumbbell deadlift
Weight: 30/21 lbs (14/10 kg)
- 2
dumbbell hang power clean
Weight: 30/21 lbs (14/10 kg)
- 3
dumbbell shoulder to overhead
Weight: 30/21 lbs (14/10 kg)