Here is a Power Clean program that will increase your max in 6 weeks, guaranteed. I like a Monday/Thursday split, but Tuesday/Friday, Wednesday/Saturday will work also. Do front squats or back squats after the cleans, but keep it at about 80% for 10 total reps. Everything is % based, and the sets read like 5x2 = 5 sets of 2 reps.
A Clean Pull is everything that a Power Clean is, but you do not rack the weight on your shoulders, you simply shrug and jump. Good luck!
Week 1
day 1 Cleans 50x3 60x2 70x2 80 12x1
day 2 Clean Pulls 60x2 70x2 80x1 90 10x1
Week 2
day 1 50x3 60x2 70x2 80x1 85 12x1 75 5x2
day 2 Clean Pulls 60x2 70x2 80x1 90 x1 95 10x1
Week 3
day 1 Cleans 50x3 60x2 70x2 80x1 85x1 87 10x1 80 5x2
day 2 Clean Pulls - 60x2 70x2 80x1 85x1 90x1 100 8x1
Week 4
day 1 Cleans 50x3 60x2 70x2 80x1 85x1 90 8x1 80 5x2
day 2 Clean Pulls 60x2 70x2 80x1 85x1 90x1 100x1 105 6x1
week 5
day 1 Cleans 50x3 60x2 70x2 80x1 85x1 90x1 95 5x1 80 5x2
day 2 Clean Pulls 60x2 70x2 80x1 85x1 90x1 100x1 105x1 110 6x1
Week 6
day 1 off
day 2- Clean MAX- 50x3 60x2 70x2 80x1 85x1 95x1 105x1 and continue
