OtherMetconBenchmark10:00
Semifinals 21.4
Weightlifting
Solo
Workout Details
Other
10:00
For Total Reps in 10 minutes:
10Snatches
↳ 135/85 lbs (61/39 kg)
1 minRest
10Snatches
↳ 185/125 lbs (84/57 kg)
1 minRest
10Snatches
↳ 225/145 lbs (102/66 kg)
1 minRest
In the remaining time, AMRAP of:
Snatches
↳ 245/165 lbs (111/75 kg)
Coaching Tips
Strategy
- 1Pace yourself during the snatches; especially the heavier sets, focus on form rather than speed.
- 2Break down the heavier sets into smaller manageable reps if needed, such as 5+5 for the later snatch weights.
- 3On rest periods, focus on controlled breathing to recover properly before the next set.
- 4As the time progresses during the AMRAP, focus on maintaining a steady rhythm and minimize breaks.
- 5Avoid bouncing the bar off the ground too aggressively during the AMRAP, keep the movement fluid.
Safety Considerations
Technical Focus
Ensure a proper grip and maintain a straight bar path to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Aim for a moderate pace with good form.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Open up your hips for better snatch technique.)
- 10 Shoulder Dislocations - 1 min(Warm up the shoulders with a PVC pipe or band.)
- 10 Overhead Stretch - 1 min(Focus on mobilizing the shoulders and lats.)
Activation:
2 rounds- 5 Light Snatches(Use an empty barbell or light weight, focus on form.)
- 5-10 PVC Pipe Snatch Drills(Isolate the snatch through the various positions.)
Scaling Options
Intermediate
Reduce weight by approximately 20% for male and female athletes
- 1
snatches
Weight: 108/68 lbs (49/31 kg)
- 2
snatches
Weight: 148/100 lbs (67/45 kg)
- 3
snatches
Weight: 180/115 lbs (82/52 kg)
- 4
snatches
Weight: 196/135 lbs (89/61 kg)
Scaled
Reduce weight by approximately 40% for male and female athletes
- 1
snatches
Weight: 81/51 lbs (37/23 kg)
- 2
snatches
Weight: 111/75 lbs (50/34 kg)
- 3
snatches
Weight: 135/85 lbs (61/39 kg)
- 4
snatches
Weight: 147/100 lbs (67/45 kg)