For TimeWeightliftingBenchmark06:00
GRACE
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Break up the 30 reps into manageable sets (e.g., 10 sets of 3 or 5 sets of 5) to avoid fatigue.
- 2Maintain a steady pace to avoid burning out early; focus on breathing and recovery between sets.
- 3Use a hook grip on the barbell for better stability and control.
- 4Ensure that your hips drop under the bar during the clean for efficient movement.
- 5Monitor your back position during the jerk to prevent excessive arching or shoulder stress.
Safety Considerations
Technical Focus
Ensure proper overhead position to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light rowing to elevate heart rate.)
Mobility Work:
- 10 Walking Lunges(Focus on hip flexors and quads.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- Wrist Flexor and Extensor Stretches - 30 sec each(Important for grip strength.)
Activation Sets:
2 rounds- 5 Empty Barbell Clean-and-Jerks(Focus on technique without added weight.)
- 5 Push Presses(Lightweight to activate shoulders.)
- 5 Deadlifts with the Empty Barbell(Focus on maintaining a flat back.)
Scaling Options
Intermediate
Reduce weight by ~20% and/or adjust reps if necessary.
- 1
clean and jerk
No change in movement.
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weight by ~40% and adjust reps as needed.
- 1
clean and jerk
No change in movement.
Weight: 80/55 lbs (36/25 kg)