The Other Total
Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep
Clean is from the ground, power, or squat.
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Compare to 221231.
Stimulus and Strategy:
Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” Experienced athletes should shoot to find a heavy single in each movement. Keep in mind, heavy is relative to your capacity and experience. Work hard and stay within yourself. Newer athletes should work on mechanics and building consistency rather than testing maximal loads. For the overhead squat, take the barbell out of a rack if one is available. For the bench press, it is recommended to have a spotter available. If you do not have a spotter, do not risk pushing to failure.
Scaling: Reduce the loading of the barbell if needed to maintain safety and the integrity of each lift.
To adjust the complexity of each lift, we encourage you to reduce the load to something that allows you to practice the technique and maintain safety.
In case of an injury or limitation, consider performing a hang power clean with a barbell or a pair of dumbbells. For the bench press, consider a dumbbell bench press or a dumbbell floor press. For the overhead squat, consider an overhead lunge with a single dumbbell or barbell. If the overhead position is limiting, consider a front or back squat.
Intermediate option:
Same as Rx’d
Beginner option:
Clean 3-3-3 reps
Bench press 3-3-3 reps
Overhead squat 3-3-3 reps
Coaching cues:
In the bench press, make sure your feet have full contact with the floor. By driving your heels through the floor, your lower body can help contribute to the lift.
Resources:
The Power Clean
The Clean
The Bench Press
The Overhead Squat
The Other Total With Spencer Hendel From 120221
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