OtherWeightliftingBenchmark
Semifinals 22.2
3 Attempts
Weightlifting
Solo
Workout Details
Other
For Load:
3 Attempts of:
3Cleans
2Front Squats
1Jerk
Coaching Tips
Strategy
- 1Focus on maintaining a strong grip and controlling the bar during the Clean.
- 2Aim to keep the elbows high in the Front Squat to ensure a strong rack position.
- 3Use the legs to drive the bar overhead during the Jerk rather than relying solely on the shoulders.
Safety Considerations
Technical Focus
Ensure proper bar path and hip position throughout the Clean and Jerk.
Recommended Warm-Up
General Warm-Up:
- Rowing or Cycling - 2-3 min(Choose an ergonomic cardio machine, moderate pace.)
Mobility Work:
- 10 each side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10-15 Shoulder Dislocates(Use a band or a stick to loosen up shoulders.)
- 10 each side Ankle Mobility Drill - 30 sec(Work on flexing and extending the ankle.)
Activation Sets:
2 rounds- 5 Cleans with PVC or Light Barbell(Focus on mechanics.)
- 5 Front Squats with PVC or Light Barbell(Emphasize proper posture.)
- 3 Push Jerks with PVC or Light Barbell(Practice the dip and drive.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
cleans
Use moderate weight where form is prioritized.
Weight: 135/95 lbs (61/43 kg)
- 2
front squats
Focus on staying upright and controlling depth.
Weight: 95/65 lbs (43/29 kg)
- 3
jerk
Ensure proper dip and drive during the movement.
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce weight by approximately 40%.
- 1
cleans
Use a manageable weight for quality reps.
Weight: 85/55 lbs (39/25 kg)
- 2
front squats
Use a lighter weight to ensure depth and form.
Weight: 65/45 lbs (29/20 kg)
- 3
jerk
Focus on explosive movement and stability.
Weight: 85/55 lbs (39/25 kg)