Big Dawgs Strength Benchmark WOD by James Fitzgerald
- For Load
- 1 rep max Squat Clean
- Rest 10 minutes
- Then, AMRAP in 8 minutes of:
- Cleans (90% of 1RM)
There are two tests that must be put together to complete Clean Battery. First, you must establish a one-rep maximum in the squat clean, then rest, then perform an 8-minute AMRAP (as many reps as possible) at 90% of your one-rep maximum.
In the sport of functional fitness, an athlete’s maximum strength and strength battery is extremely important. Strength battery is an individual’s ability to lift a high percentage of their one-rep maximum over and over. This gives us great insights into the recoverability of the athlete’s Central Nervous System along with the ability to dampen the system between each lift.
For the clean one rep maximum, firstly, we would like to see 1.6 times bodyweight and 80% of the athlete’s bodyweight.
Secondarily, we’d like to see absolute scores of 335 pounds for males and 235 pounds for females for sport-specific purposes.
For the AMRAP, we’d like to see 24 + reps for males and 32 + reps for females due to Neuromuscular Efficiency differences.
• Clean absolute strength
• Mechanics in the clean
• Clean battery
• Aerobic ability