Lumpy
3 Rounds
Workout Details
3 Rounds for Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace during the row to conserve energy for the barbell movements.
- 2Consider breaking up the barbell reps into smaller sets to maintain form and manage fatigue, especially the thrusters.
- 3Use efficient transitions between movements to save time—set up your equipment strategically.
- 4Focus on mobility in the shoulders and hips before the session to enhance movement efficiency.
Safety Considerations
Technical Focus
Ensure proper form during all movements to prevent injury, especially in the deadlift and power clean.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Gentle effort, focus on form.)
Mobility Work:
- 5 Hip Flexor Stretch(Hold each stretch for about 30 seconds.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 Hamstring Stretch(Hold each stretch for about 30 seconds.)
Activation:
3 rounds- 10 Air Squats(Focus on depth and stability.)
- 5 Power Cleans with Empty Barbell(Emphasize form and technique.)
- 5 Sumo Deadlift High-Pulls with Empty Barbell(Focus on explosive movements.)
Scaling Options
Intermediate
Reduce barbell weight by 20%
- 1
power clean
Power Clean at reduced weight
Weight: 108/76 lbs (49/34 kg)
- 2
thruster
Thruster at reduced weight
Weight: 108/76 lbs (49/34 kg)
- 3
deadlift
Deadlift at reduced weight
Weight: 108/76 lbs (49/34 kg)
- 4
sumo deadlift high pull
Sumo Deadlift High-Pull at reduced weight
Weight: 108/76 lbs (49/34 kg)
Scaled
Reduce barbell weight by 40%
- 1
power clean
Power Clean at reduced weight
Weight: 81/57 lbs (36/26 kg)
- 2
thruster
Thruster at reduced weight
Weight: 81/57 lbs (36/26 kg)
- 3
deadlift
Deadlift at reduced weight
Weight: 81/57 lbs (36/26 kg)
- 4
sumo deadlift high pull
Sumo Deadlift High-Pull at reduced weight
Weight: 81/57 lbs (36/26 kg)