For TimeMetconBenchmark
Liquid Cocaine
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
10Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Focus on a strong punch under the bar during the clean-and-jerk to efficiently lock out over your head.
- 2Break up the pull-ups into smaller sets if fatigue sets in, aiming for sets of 5 or 6 for best performance.
- 3Maintain a steady pace throughout the rounds to avoid burnout; choose a manageable pace for the first two rounds that you can sustain.
- 4Utilize a hook grip during the clean-and-jerk for better control of the bar.
- 5Keep transitions quick between movements to maximize your working time.
Safety Considerations
Technical Focus
Watch for maintaining a neutral spine during the clean and jerks.
Recommended Warm-Up
General Warm-Up:
- 400m Rowing(Easy pace to increase heart rate.)
Mobility Drills:
- 10 Shoulder Dislocates
- 30 sec each leg Hip Flexor Stretch
- 20 sec holds Wrist Stretches
Activation Sets: 2 Rounds of:
2 rounds- 5 Clean-and-Jerks with PVC(Focus on technique; use a PVC pipe.)
- 5 Assisted Pull-Ups(Use a band if necessary to maintain form.)
Scaling Options
Intermediate
Reduce weights and modify movements for better form.
- 1
clean and jerk
Use lighter weights
Weight: 125/85 lbs (56/39 kg)
- 2
chest to bar pull up
Chest-to-Bar with band assistance
Scaled
Further reductions to accommodate fitness levels.
- 1
clean and jerk
Use light weights or kettlebell for similar motion
Weight: 95/65 lbs (43/29 kg)
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows