For TimeMetconBenchmark
Zach (Clouser)
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
1800 mRun
Then, 7 Rounds of:
7Clean-and-Jerk
↳ 155/110 lbs (70/50 kg)
19Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace yourself on the 1,800 meter run, as it sets the tone for the rest of the workout.
- 2For Clean-and-Jerks, break the reps into manageable sets if necessary (e.g., 4+3 or 5+2).
- 3Keep Wall Ball Shots unbroken if possible, focusing on rhythm and technique to avoid fatigue.
- 4Micro-rest between movements — a few seconds before starting the next round can help in maintaining intensity.
- 5Transition quickly but safely between movements to save time.
Safety Considerations
Technical Focus
Ensure proper form on the Clean-and-Jerk to prevent shoulder and back injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min Easy Run - 2 min(Light jog to warm up the body.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Focus on opening the hips.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 each side Ankle Mobility(Improve the ankle range of motion.)
Activation Set:
2 rounds- 5 Light Clean-and-Jerk(Use a lighter weight than the workout.)
- 10 Wall Ball Shots (light)(Focus on form and technique.)
- 10 Air Squats(Keep movements controlled.)
Scaling Options
Intermediate
Reduced weights for Clean-and-Jerk to 125/85 lbs and Wall Ball to 16/10 lbs.
- 1
clean and jerk
Use lighter weights for clean-and-jerks.
Weight: 125/85 lbs (56/39 kg)
- 2
wall ball shot
Use lighter wall balls.
Weight: 16/10 lbs (7/4 kg)
Scaled
Reduced weights further for Clean-and-Jerk to 95/65 lbs and Wall Ball to 10/6 lbs.
- 1
clean and jerk
Use even lighter weights for clean-and-jerks.
Weight: 95/65 lbs (43/29 kg)
- 2
wall ball shot
Use even lighter wall balls.
Weight: 10/6 lbs (5/3 kg)