For TimeMetconWeightliftingBenchmark
Linchpin Test 7
4 Rounds
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
4Power Clean
↳ 205/145 lbs (93/66 kg)
4Front Squat
↳ 205/145 lbs (93/66 kg)
4Shoulder-to-Overhead
↳ 205/145 lbs (93/66 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the workout; focus on maintaining good form rather than rushing through the reps.
- 2Keep the Power Cleans unbroken if possible, but consider quick micro-rests if necessary to avoid fatigue.
- 3For the Shoulder-to-Overheads, use a split jerk to maximize efficiency as the weights increase.
- 4Transition quickly between movements, but ensure you're ready to perform them with good technique. Take a moment to breathe before starting each set.
Safety Considerations
Technical Focus
Ensure proper grip and form during heavy lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing or Light Bike - 2-3 min(Keep this light to elevate heart rate.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Focus on loosening hips.)
- 10 Shoulder Dislocates(Use a band or stick.)
- 5 each side Front Rack Stretch(Make sure front rack mobility is adequate.)
Activation Sets:
2 rounds- 5 Power Cleans (light weight)(Focus on hip extension.)
- 5 Front Squats (light weight)(Ensure proper depth.)
- 5 Shoulder-to-Overheads (light weight)(Use a technique-focused approach.)
Scaling Options
Intermediate
Reduce weights by approximately 20% from RX weights.
- 1
power clean
Weight: 165/115 lbs (75/52 kg)
- 2
front squat
Weight: 165/115 lbs (75/52 kg)
- 3
shoulder to overhead
Weight: 165/115 lbs (75/52 kg)
Scaled
Reduce weights by approximately 40% from RX weights and consider movement modifications.
- 1
power clean
Weight: 125/85 lbs (57/39 kg)
- 2
front squat
Weight: 125/85 lbs (57/39 kg)
- 3
shoulder to overhead
Weight: 125/85 lbs (57/39 kg)