Friday, September 16, 2011

6 Weeks to a New Power Clean Max

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

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a year...it's for life. Whether its training or your family or your job...it doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.