AMRAPWeightliftingBenchmark5:00
Open 11.3
Weightlifting
Solo
Workout Details
AMRAP
5:00
AMRAP in 5 Minutes:
1Squat Clean
↳ 165/110 lbs (75/50 kg)
1Jerk
↳ 165/110 lbs (75/50 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a strong core to stabilize during the lifts.
- 2Try to keep transitions quick between movements for maximum efficiency.
- 3Break down the squat clean into manageable segments if needed, especially if you're feeling fatigued during AMRAP.
- 4Ensure full extension of the hips and knees at the top of the movements for optimal power generation.
- 5Consider your grip on the bar during the jerk; a wider grip may help with stability.
Safety Considerations
Technical Focus
Ensure proper catching position to avoid injury.
Recommended Warm-Up
General Cardio:
- Rowing - 3 min(Light pace to warm up.)
Mobility:
- 5 each side Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 5 each side Wrist Stretches(Focus on wrist mobility.)
Activation:
2 rounds- 5 Empty Bar Squat Cleans(Focus on form.)
- 5 Empty Bar Jerks(Practice dip and drive.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
squat cleans
Weight: 135/85 lbs (61/39 kg)
- 2
jerks
Weight: 135/85 lbs (61/39 kg)
Scaled
Reduce weights by approximately 40%.
- 1
squat cleans
Consider using a more manageable weight.
Weight: 100/65 lbs (45/29 kg)
- 2
jerks
Consider using a more manageable weight.
Weight: 100/65 lbs (45/29 kg)