For TimeMetconBenchmark15:00
Power Plus Amanda
11-9-7-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
11-9-7-5 reps of:
Power Snatch
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself throughout the ladder, focusing on maintaining form for the power snatches and muscle-ups. Break the reps as needed to avoid burnout.
- 2Consider breaking the power snatches into manageable sets (e.g., 7-4 for 11 reps) while transitioning quickly to bar muscle-ups.
- 3Focus on efficient transitions between the two movements to save time.
- 4Stay calm during the bar muscle-ups; use a kipping technique if needed to conserve energy.
- 5Remember to keep your core engaged during both movements to help maintain balance and form.
Safety Considerations
Technical Focus
Ensure proper overhead stability and avoid excessive arching of the back during lifts.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Flexor/Extensor Stretch
Activation:
2 rounds- 5 Power Snatch (light weight)(Focus on form.)
- 5 Bar Muscle-Up Progressions(Use bands or do jumping muscle-ups.)
Scaling Options
Intermediate
Reduce weight and difficulty of movements to ensure proper form.
- 1
power snatch
Reduce to 110/75 lbs.
Weight: 110/75 lbs (50/34 kg)
- 2
bar muscle up
Substitute with chest-to-bar pull-ups.
Scaled
Further reduce weights and modify movements for accessibility.
- 1
power snatch
Reduce to 80/55 lbs.
Weight: 80/55 lbs (36/25 kg)
- 2
bar muscle up
Perform jumping pull-ups or banded pull-ups.