Workout Description
For Time
15 Clean-and-Jerks (155/105 lb)
15 Snatches (155/105 lb)
10 Clean-and-Jerks (155/105 lb)
10 Snatches (155/105 lb)
5 Clean-and-Jerks (155/105 lb)
5 Snatches (155/105 lb)
Why This Workout Is Hard
Sixty heavy barbell reps at 155/105 lb with high-skill snatches drive difficulty. Density is low (~13 units/min → 20 pts) due to heavy singles, while movement complexity averages high (Clean-and-Jerk 60, Snatch 80 → 70). Expected finish is 12–18 minutes (Time: 70). No modifiers apply. Overall score lands near 50–55, placing it in “Hard.”
Benchmark Times for Graciebel
- Elite: <9:30
- Advanced: 11:00-12:30
- Intermediate: 14:00-16:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Both lifts require explosive hip extension and fast turnover. Power output must be repeated under fatigue.
- Stamina (7/10): Sixty heavy reps taxes grip, shoulders, and posterior chain. Success hinges on repeating quality singles with minimal rest across sets.
- Strength (6/10): Loads demand solid strength but are submaximal. The limiter is repeating heavy lifts rather than a 1-rep-max effort.
- Flexibility (4/10): Adequate shoulder, thoracic, and hip mobility is required for safe, consistent snatches and solid receiving positions overhead.
- Speed (4/10): Barbell cycling speed is moderate. Most athletes will perform controlled singles with brisk, organized setups and quick resets.
- Endurance (3/10): No monostructural work, but sustained barbell efforts keep the heart rate elevated. Expect breathing to matter, yet it’s not a pure cardio challenge.
Scaling Options
Scale to: 135/95 lb • 115/75 lb (power snatch allowed) • 12-9-6 reps at 95/65 lb
Scaling Explanation
These options reduce load, skill, or volume to preserve the stimulus of steady heavy lifting with short rests and solid technique under fatigue.
Intended Stimulus
Heavy, gritty barbell work with deliberate, repeatable singles. Athletes should feel powerful but controlled, avoiding missed reps while keeping rest short. Breathing will climb, forearms and shoulders will fatigue, and mental pacing matters. The goal is steady, confident lifting with tight technique rather than an all-out sprint.
Coach Insight
Open with controlled singles, especially on snatches. Keep rests short and predictable—count breaths, then lift.
The one thing: Commit to your setup. Hands set, brace hard, bar close. Perfect reps beat fast misses.
Avoid touch-and-go snatches if form slips. Don’t rush transitions—walk with purpose, chalk quickly, lift on a rhythm.
Benchmark Notes
Times are set from beginner to elite for a heavy barbell couplet. If you’re newer, aim to keep moving with safe singles and beat the cap. Intermediate athletes target 14–16 minutes. Advanced and elite should manage tight singles or quick touch-and-go sets to finish near or under 12 minutes.
Modality Profile
This is a pure weightlifting couplet: only barbell movements with external load. No gymnastics or monostructural elements appear, so all the work and time are spent moving and stabilizing the barbell.
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