You do 10 sets with 3 explosive reps with the weight picked accordingly, rest between sets is about 30 seconds.
Would this program be any good (cant do cleans, because I cant drop the barbell) Would look something like this:
Paused Squat 10x3
Paused Push Press 10x3
Bent Over Row 5x5
Paused Squat 5x5 @80% to recover
Paused Incline Bench Press 10x3
Bent Over Row 5x5 10% lighter than on Day 1
3 times a week
All lifts done with maximum explosiveness.
Sorry for my bad english (and probably bad post since its my first post here)