For TimeWeightliftingBenchmark
Oh No Curtis P
Weightlifting
Solo
Workout Details
For Time
For Time:
100Curtis P
↳ 105/70 lbs (48/32 kg)
One "Curtis P" complex is comprised of:
1Power Clean
1Lunge
each leg
1Push Press
Coaching Tips
Strategy
- 1Maintain a steady pace for the entire 100 reps; breaking it into smaller sets can help manage fatigue.
- 2Focus on explosiveness during the Power Clean to ensure proper movement dynamics.
- 3Keep your core tight during the Lunge to maintain balance and stability.
- 4Stay intentional with your Push Press by using your legs to drive the weight overhead efficiently.
- 5Use brief micro-rests between movements or sets when needed to prevent burnout.
Safety Considerations
Technical Focus
Ensure proper form on cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light pace, stay loose.)
Mobility: 1-2 rounds
- 5-10 Hip Flexor Stretch - 30 sec each side(Focus on hip mobility.)
- 5-10 Shoulder Dislocates with PVC Pipe - 30 sec(Warm up shoulders for pressing movement.)
- 5-10 Ankle Mobilization - 30 sec(Improve range of motion for lunges.)
Activation: 2-3 rounds
2 rounds- 5 Power Clean (light weight)(Focus on technique.)
- 10 Bodyweight Lunges(Make sure you have good depth.)
- 5 Push Press with a light bar(Warm-up shoulders and practice the hip drive.)
Scaling Options
Intermediate
Reduce weight by about 20%
- 1
curtis p
No modification, just lighter weight.
Weight: 85/55 lbs (38.5/25 kg)
Scaled
Reduce weight by about 40% and modify movements as necessary
- 1
curtis p
Use banded Pull-Ups for substitutes and ensure safety.
Weight: 65/40 lbs (29/18 kg)