Squat Clean Pyramid
Workout Details
For Time:
↳ 245/165 lbs (111/75 kg)
↳ 265/180 lbs (120/82 kg)
↳ 285/195 lbs (129/88 kg)
↳ 305/205 lbs (138/93 kg)
↳ 325/215 lbs (147/98 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the workout, especially in the first few rounds to maintain energy for the heavier lifts later.
- 2Focus on efficient transitions; keep your barbell moving to minimize downtime.
- 3For the first two rounds, consider going unbroken if your form allows it; however, be ready to break up reps in heavier rounds to maintain quality of movement.
- 4As the weights increase, ensure you're maintaining a strong core and proper posture to prevent injury.
- 5Consider implementing small micro-rests if needed, particularly between heavier sets.
Safety Considerations
Technical Focus
Ensure proper technique to avoid lower back strain during the lift.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on light rowing to warm up the body.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold each stretch for 15-30 seconds.)
- 10-15 Shoulder Dislocates(Use a band or a stick.)
- 10 per side Ankle Mobilization(Focus on getting full range of motion.)
Activation:
2 rounds- 5 Squat Cleans (light weight)(Keep the weight light for perfecting the form.)
- Goblet Squats - 30 sec(Focus on keeping the chest up.)
- Power Cleans (light weight) - 30 sec(Warm up the pulling motion.)
Scaling Options
Intermediate
Reduce the weights by approximately 20%.
- 1
squat clean
Weighted Squat Cleans at 80% of RX
Weight: 196/132 lbs (89/60 kg)
- 2
squat clean
Weighted Squat Cleans at 80% of RX
Weight: 212/144 lbs (96/65 kg)
- 3
squat clean
Weighted Squat Cleans at 80% of RX
Weight: 228/156 lbs (103/71 kg)
- 4
squat clean
Weighted Squat Cleans at 80% of RX
Weight: 244/164 lbs (111/74 kg)
- 5
squat clean
Weighted Squat Cleans at 80% of RX
Weight: 260/172 lbs (118/78 kg)
Scaled
Reduce the weights by approximately 40%.
- 1
squat clean
Weighted Squat Cleans at 60% of RX
Weight: 147/99 lbs (67/45 kg)
- 2
squat clean
Weighted Squat Cleans at 60% of RX
Weight: 159/108 lbs (72/49 kg)
- 3
squat clean
Weighted Squat Cleans at 60% of RX
Weight: 171/117 lbs (78/53 kg)
- 4
squat clean
Weighted Squat Cleans at 60% of RX
Weight: 183/126 lbs (83/57 kg)
- 5
squat clean
Weighted Squat Cleans at 60% of RX
Weight: 195/135 lbs (88/61 kg)