For TimeWeightliftingBenchmark
Progressive DT
5 Rounds
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
12Deadlift
9Hang Power Clean
6Push Jerk
Round 1: 135/95 lbs
Round 2: 155/105 lbs
Round 3: 185/125 lbs
Round 4: 205/145 lbs
Round 5: 225/155 lbs
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds; focus on maintaining technique over speed.
- 2Break the reps into manageable sets if needed; for example, 6-6 on the deadlifts and 3-3-3 on the cleans and jerks to maintain form.
- 3Transition quickly between movements to save time, but ensure you're prepared before you start each new exercise.
- 4Focus on your breathing and core engagement during the lifts to maintain stability and protect your back.
- 5Stay hydrated and maintain a steady rhythm to avoid burnout.
Safety Considerations
Technical Focus
Maintain a neutral spine during the lifts to avoid injury.
Recommended Warm-Up
- 2 min Rowing - 2 min easy(Use a light intensity to warm up.)
Mobility Work:
- 30 sec Hip Flexor Stretch - 30 sec(Open up hips for deadlifts.)
- 10 Shoulder Dislocations - 10 reps(Use a resistance band or barbell.)
- 10 T-Spine Rotations - 10 reps(Increase shoulder and thoracic mobility.)
Activation:
2 rounds- 5 Deadlifts with Light Weight - 5 reps(Focus on form, use 50% of planned weight.)
- 5 Hang Power Cleans with PVC - 5 reps(Ensure proper technique.)
- 5 Push Jerks with Light Weight - 5 reps(Focus on speed under the bar.)
Scaling Options
Intermediate
Reduce weights by about 20% from the original Rx weights.
- 1
deadlift
Weight: 110/75 lbs (50/34 kg)
- 2
hang power clean
Weight: 125/85 lbs (57/39 kg)
- 3
push jerk
Weight: 105/70 lbs (48/32 kg)
Scaled
Reduce weights by about 40% from the original Rx weights, use bands if needed for cleans.
- 1
deadlift
Weight: 80/55 lbs (36/25 kg)
- 2
hang power clean
Banded Hang Power Cleans
Weight: 75/50 lbs (34/23 kg)
- 3
push jerk
Weight: 65/45 lbs (29/20 kg)