For TimeWeightliftingBenchmark10:00
Games 8.1
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
30Squat Clean-and-Jerk
↳ 155/100 lbs (70/45 kg)
Coaching Tips
Strategy
- 1Break the set of 30 into manageable chunks (e.g., sets of 5 or 10) to maintain form and prevent early fatigue.
- 2Focus on keeping the bar close to your body during the clean phase to achieve an efficient lift.
- 3Use your legs to drive quickly during the jerk while maintaining a strong core for stability.
- 4Transition smoothly between the clean and the jerk to reduce time lost between movements.
- 5Monitor your breathing; exhale at the top of the jerk to help maintain tension and stability.
Safety Considerations
Technical Focus
Ensure proper hip extension and maintain a stable overhead position during the jerk.
Recommended Warm-Up
General Warm-Up: 2 minutes easy rowing or biking
- 2 min Row or Bike - 2 min easy(Focus on maintaining a steady pace.)
Mobility: 3-5 stretches for shoulders and hips
- 5-10 Shoulder Dislocates(Use a band or stick for this.)
- 5 each side Hip Flexor Stretch(Hold for 20-30 seconds each side.)
- 5 each side Ankle Mobilizations(Focus on the range of motion.)
Activation: 3 rounds of 5 squat clean-and-jerks with light weight
2 rounds- 5 Squat Clean-and-Jerk (Light Barbell)(Perform at a comfortable and manageable weight.)
Scaling Options
Intermediate
Reduce weight and manage difficulty with movement adjustments.
- 1
squat clean and jerk
Maintain full movement standard.
Weight: 125/75 lbs (56/34 kg)
Scaled
Significantly reduce weight and simplify movements as needed.
- 1
squat clean and jerk
Perform Squat Clean-and-Press instead if needed.
Weight: 95/55 lbs (43/25 kg)