OtherWeightliftingBenchmark
Total II
Weightlifting
Solo
Workout Details
Other
Sum of the Best of Each Lift:
Clean
Bench Press
Overhead Squat
Coaching Tips
Strategy
- 1Focus on your technique; prioritize form over weight to lift safely.
- 2Consider performing each lift in isolation to establish your maximums before combining for the sum.
- 3Rest adequately between lifts to maintain strength and avoid fatigue.
- 4Warm-up properly with light weights to prepare your body for heavy lifts.
Safety Considerations
Technical Focus
Ensure proper form to avoid injury, especially with heavy loads.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Rowing or Bike - 5 min easy(Focus on keeping heart rate up.)
Mobility Work:
- 5 per leg Dynamic Hip Flexors Stretch - 30 sec(To open up hips for squats.)
- 10 Shoulder Dislocates - 1 min(To improve shoulder mobility for overhead movements.)
- 5 per leg Hamstring Stretch - 30 sec(To increase flexibility in muscles used in squats.)
Activation Sets:
2 rounds- 5 Cleans with Empty Barbell - 1 min(Focus on perfect form.)
- 5 Bench Press with Empty Barbell - 1 min(Emphasize controlled movement.)
- 5 Overhead Squats with Empty Barbell - 1 min(Focus on depth and stability.)
Scaling Options
Intermediate
Reduce weights by approximately 20% for those who can perform lifts but may struggle with maximum intensity.
- 1
clean
Reduce weight by ~20%
Weight: 160/110 lbs (73/50 kg)
- 2
bench press
Reduce weight by ~20%
Weight: 180/120 lbs (82/55 kg)
- 3
overhead squat
Reduce weight by ~20%
Weight: 140/90 lbs (64/41 kg)
Scaled
Reduce weights by approximately 40% for those new to these lifts.
- 1
clean
Reduce weight by ~40%
Weight: 120/80 lbs (55/36 kg)
- 2
bench press
Reduce weight by ~40%
Weight: 120/75 lbs (55/34 kg)
- 3
overhead squat
Reduce weight by ~40%
Weight: 80/50 lbs (36/23 kg)