For TimeMetconBenchmark
Tiger Blood
3 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
10Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
400 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to conserve energy for the clean-and-jerk.
- 2Aim to keep the clean-and-jerks unbroken; consider doing them in smaller sets if needed (e.g., 5-5).
- 3Focus on quick transitions between the run and the clean-and-jerks; this will help minimize downtime.
- 4Stay upright during the clean to ensure proper lifting mechanics and safety.
- 5Use your legs to drive the bar overhead rather than relying solely on your upper body.
Safety Considerations
Technical Focus
Monitor shoulder positioning during the clean to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2-3 min(Easy pace to warm up the legs.)
Mobility:
- 10-15 Shoulder Dislocates - 2 min(Using a resistance band or PVC pipe.)
- 10-15s each leg Hip Flexor Stretch - 2 min(Focus on opening the hips.)
- 10-15 Ankle Mobility Drills - 2 min(Move through a full range of motion.)
Activation:
2 rounds- 5-10 Light Clean-and-Jerk (Empty Bar) - 1 min(Focus on form.)
- 10-15 Air Squats - 1 min(Warm up the legs.)
- 30s High Knees - 1 min(Increase heart rate and activate hip flexors.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
clean and jerk
None
Weight: 108/76 lbs (49/34 kg)
Scaled
Reduce weights by approximately 40%.
- 1
clean and jerk
None
Weight: 81/57 lbs (37/26 kg)