Pikey
Workout Details
For Time:
↳ 155/105 lbs (70/48 kg)
↳ 155/105 lbs (70/48 kg)
400m Run
Coaching Tips
Strategy
- 1Pace yourself on the runs, especially the 800m distances, to maintain energy for the bar movements.
- 2Focus on maintaining a steady rhythm for Burpee Bar Muscle-Ups to avoid excessive fatigue; break reps into manageable sets if needed.
- 3Use stretch breaks during the runs to get ready for the heavy lifts immediately afterward.
- 4Chose a consistent breathing pattern during the Clean-and-Jerk and Thruster to keep your core engaged and assist in lifting efficiency.
- 5Make sure to fully extend your hips in thrusters and squat snatches to prevent injury.
Safety Considerations
Technical Focus
Proper landing and bar path during weightlifting movements.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Follow with dynamic stretches focusing on legs.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Open the shoulders for pressing movements.)
- 5 Hip Flexor Stretch - 30 sec(Increase mobility for squatting.)
- 5 Ankle Mobility - 30 sec(Prep for running and squatting.)
Activation Set:
3 rounds- 10 Air Squats(Engage legs.)
- 5-10 Push-Ups(Warm-up for pressing movements.)
- 8 Empty Barbell Thrusters(Focus on form before adding weight.)
Scaling Options
Intermediate
Reduce weights and total volume for safety and technique focus.
- 1
burpee bar muscle ups
Stick to strict Burpees with an assisted bar muscle-up (band or lower bar).
- 2
squat snatches
Use lighter weights or progress to a power snatch.
Weight: 125/75 lbs (56/34 kg)
- 3
clean and jerks
Use lighter weights.
Weight: 125/75 lbs (56/34 kg)
- 4
thrusters
Use lighter weights.
Weight: 125/75 lbs (56/34 kg)
Scaled
Significantly reduce weights, reps, and modify movements for beginners.
- 1
burpee bar muscle ups
Burpees without muscle-up.
- 2
squat snatches
Use dumbbells or lighter weights.
Weight: 65/45 lbs (29/20 kg)
- 3
clean and jerks
Use dumbbells or lighter weights.
Weight: 65/45 lbs (29/20 kg)
- 4
thrusters
Use dumbbells or lighter weights.
Weight: 65/45 lbs (29/20 kg)