For TimeWeightliftingBenchmark
Strongman Bag DT
5 Rounds
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
4Deadlift
↳ 150/100 lbs (68/45 kg)
3Hang Power Clean
↳ 150/100 lbs (68/45 kg)
1Shoulder-to-Overhead
↳ 150/100 lbs (68/45 kg)
Coaching Tips
Strategy
- 1Pace yourself during deadlifts as they can be taxing on your grip and lower back—consider breaking them into sets if necessary.
- 2Maintain form on hang power cleans; ensure you are driving through your heels to maintain balance and power.
- 3Focus on quick transitions between movements to minimize rest time, especially between rounds.
- 4Utilize a steady breathing pattern to help manage fatigue throughout the rounds; exhale during the lift exertion phase.
- 5Keep the shoulder-to-overhead movement efficient; warming up the shoulders beforehand can aid in optimal performance.
Safety Considerations
Technical Focus
Maintain a neutral spine during all lifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Easy pace to elevate heart rate.)
Mobility Drills:
- 5 Deep Squat Hold - 30 sec(Stretch hips and lower back.)
- 5-10 Shoulder Dislocates with Band - 1 min(Loosen shoulders.)
- 5 each side Hip Flexor Stretch - 1 min(Open up hip flexors.)
Activation: Mini WOD
2 rounds- 5 Deadlifts (Light Weight)(Focus on form.)
- 3 Hang Power Cleans (Light Weight)(Keep the bar close to your body.)
- 1 Shoulder-to-Overhead (Light Weight)(Work on stabilizing overhead.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
deadlift
N/A
Weight: 120/80 lbs (54/36 kg)
- 2
hang power clean
N/A
Weight: 120/80 lbs (54/36 kg)
- 3
shoulder to overhead
N/A
Weight: 120/80 lbs (54/36 kg)
Scaled
Reduce weights by ~40%, consider movement modifications
- 1
deadlift
Consider a kettlebell or dumbbell deadlift if needed.
Weight: 90/60 lbs (41/27 kg)
- 2
hang power clean
Use a lighter weight or perform muscle cleans without a drop.
Weight: 90/60 lbs (41/27 kg)
- 3
shoulder to overhead
Use a dumbbell or perform a push press instead.
Weight: 90/60 lbs (41/27 kg)