Workout Description

Why This Workout Is Very Hard

Thirty heavy clean and jerks push strength, power, and muscular stamina. Most athletes will perform quick singles, with heart rate spiking from repeated heavy efforts. The load is high enough to punish imperfect technique and missed reps, while volume forces pacing. Advanced athletes can sprint; intermediates grind steadily. It’s simple but brutally demanding.

Benchmark Times for Regionals 14.6

• Elite: <6:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Each rep demands explosive triple extension and a crisp, confident jerk. Power output quality directly influences speed and success rate.
• Strength (8/10): The prescribed loads require substantial clean and jerk strength. If near max outputs, strength capacity—more than lungs—determines pace and completion.
• Stamina (7/10): Thirty heavy reps challenge leg, hip, and shoulder endurance. The limiting factor becomes repeatedly producing force without technical breakdown or long rests between singles.
• Speed (5/10): Speed comes from quick setups and controlled drop-and-go singles. Load limits barbell cycling; transitions and bar approach pace matter most.
• Endurance (3/10): Short, repeated heavy efforts tax the heart and lungs, but there’s no sustained monostructural work. Aerobic contribution exists, yet the barbell dictates the pace more than pure cardio capacity.
• Flexibility (2/10): Requires adequate front rack, thoracic extension, and overhead range, but not extreme mobility. Restrictions slow setups and increase miss risk.

Scaling Options

Scale to: 30 reps at 155/105 lb • 30 reps at 135/95 lb (Grace) • 20 reps at 95/65 lb

Scaling Explanation

Reducing load and/or reps preserves the heavy, powerful intent while allowing continuous, confident singles without excessive misses or long rest breaks.

Intended Stimulus

Heavy, fast singles with minimal downtime. You should feel powerful but under control, breathing hard without redlining to failure. Misses are costly—move efficiently, keep rest short, and maintain consistent rhythm from rep one to thirty. It should feel like a heavy sprint that rewards precise, repeatable technique.

Coach Insight

Pace with fast singles: step in, lift, drop, quick reset. Aim for 3–6 seconds between reps early, then fight to hold it. The one tip: No wasted setup time—hands on, breathe, go. Missed jerks kill momentum; stay tight and commit. Avoid huge opening sets, riding the bar down, or sloppy footwork. Reset your hook grip every rep.

Benchmark Notes

Times range from steady grinders to fast, powerful singles. If you’re over 12–15 minutes, the load is too heavy or pacing is off. Well-prepared athletes finish in 6–10 minutes; elites can push sub-6 with minimal rest and no misses.

Modality Profile

This is a pure weightlifting test: one barbell, one movement, thirty heavy reps. No gymnastics or monostructural elements. All time is spent setting up, lifting, and resetting for the next clean and jerk.

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