Workout Description
For Time
30 Clean-and-Jerks (135/95 lb)
Why This Workout Is Hard
Grace is a fast barbell sprint: 30 clean-and-jerks at 135/95 lb. Work density is moderate at this load, movement complexity is advanced (clean and jerk), and most athletes finish between 3–8 minutes, with elites far faster. No special modifiers apply. These factors combine to a solid Hard rating, consistent with benchmark expectations.
Benchmark Times for Grace
- Elite: <1:30
- Advanced: 2:30-3:30
- Intermediate: 4:00-4:30
- Beginner: >10:00
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Explosive hip extension and rapid turnover on every rep. Success depends on maintaining high-force, high-velocity barbell cycling without sacrificing receiving position or overhead stability.
- Speed (8/10): Fast transitions and barbell cycling dictate outcome. Minimizing downtime between reps and keeping breaks very short are crucial for competitive times.
- Stamina (6/10): Thirty heavy-ish barbell reps demand muscular endurance in the legs, hips, and shoulders. Athletes must sustain repeated efforts with short rests to maintain speed without degrading mechanics.
- Strength (6/10): Requires moving a benchmark heavy load repeatedly, but not near one-rep max. Strength matters for safe, efficient cycling and minimizing rest, especially as fatigue accumulates under the bar.
- Flexibility (3/10): Front rack and overhead lockout demand adequate shoulder, wrist, and thoracic mobility. Not extreme, but tight athletes will struggle to receive and stabilize the bar efficiently.
- Endurance (2/10): Short, high-intensity effort with minimal breathing room. The focus is not on sustained aerobic work but on managing a brief anaerobic burst and quick recovery between small breaks.
Scaling Options
Scale to: 30 Clean-and-Jerks at 115/75 lb • 30 Clean-and-Jerks at 95/65 lb • 20 Clean-and-Jerks at 135/95 lb
Scaling Explanation
These options preserve the sprint stimulus by adjusting load or total reps so athletes can keep cycle speed high with minimal rest and sound mechanics.
Intended Stimulus
Fast and intense. Aim for aggressive but controlled barbell cycling with tiny, planned breaks. Breathing will spike, but the limiting factor is power and grip/shoulder endurance. You should finish feeling like you sprinted—no long rests, no grinding singles from the start unless absolutely needed.
Coach Insight
Pace it like a short sprint: 5s or fast singles for most, keeping rest to 3–5 seconds. Advanced athletes can push 10-10-10 or quick 6s.
The one thing: Commit to short, pre-planned breaks and start them early before form slips.
Avoid: sloppy receiving positions, press-outs every rep, or resting too long when you drop the bar.
Benchmark Notes
Times define performance tiers from beginner to elite. Lower times are better. If you’re around 6–8 minutes, you’re developing. Sub-5 shows solid barbell capacity. Sub-3 indicates advanced barbell cycling and pacing. Use these to choose a smart scale and assess progress over cycles.
Modality Profile
This is a pure weightlifting benchmark: one barbell movement repeated for 30 reps. No gymnastics or monostructural elements appear. All the demand is in moving an external load efficiently and repeatedly while limiting rest.
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