For TimeWeightliftingBenchmark
Graciebel
15-10-5
Weightlifting
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Clean-and-Jerks
↳ 155/105 lbs (70/48 kg)
Snatches
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace yourself through the 15-10-5 scheme; focus on maintaining good form rather than going all out from the start.
- 2Consider breaking the sets into smaller manageable chunks, especially as fatigue sets in (e.g., 5-5-5 for Clean-and-Jerks).
- 3Maintain a strong core and use leg drive to keep the movement efficient; avoid overly relying on your upper body.
- 4Transition quickly between movements to minimize downtime, but stay safe and sustainable with your form.
Safety Considerations
Technical Focus
Monitor for proper lockout overhead to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 500m Row or Bike(Easy pace to elevate heart rate.)
Mobility Drills:
- 10 Shoulder Dislocates
- 10 per side Hip Flexor Stretch
- 10 Wall Squats
Activation: 2 Rounds of:
2 rounds- 5 Empty Bar Clean-and-Jerk
- 5 Empty Bar Snatch
- 30 sec Overhead Hold(Focus on stability and lockout.)
Scaling Options
Intermediate
Reduce weights and use progression for movements.
- 1
clean and jerks
Reduce load and focus on technique with lighter weights.
Weight: 125/85 lbs (56/39 kg)
- 2
snatches
Reduce load and focus on technique with lighter weights.
Weight: 125/85 lbs (56/39 kg)
Scaled
Further reduce weights and simplify movements.
- 1
clean and jerks
Use lighter weight and focus on clean and press instead.
Weight: 95/65 lbs (43/29 kg)
- 2
snatches
Use lighter weight and focus on power snatch technique.
Weight: 95/65 lbs (43/29 kg)