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How to Cycle Snatch and Power Clean Training

Hi,

my main goal is hypertrophy, but I devote 1 training in a week to snatches and power clean (and dead lift). Im used to use for bench press and so 5/3/1 training but I dont know whether it is conveniet even for olympic lifts. Thanks for any suggestions

Dave

Power snatches before benching .

CJ before deadlifts .

For me , they seem to pair well as eggs, cheese & beef.(well)

I’d use power cleans as a sort of dynamic deadlift warm up and snatch before squats. Will help you warm up and feels good to me (Yes, the positions are slightly different but it’s still very dynamic which is the point I think).

Benching and snatching seems random to me but you can play around with this obviously

You dont get the point (Ive explained it probably wrong)

For example - bench press:
week 1: I do sets of 5
week 2: I do sets of 3
week 3: I do sets of 1

  • That should prevent stagnation… how is it called? (Ive thought cycling)

Is it convenient even for snatches and power clean?

Hope its better explained now :slight_smile:

work okay at your level, if lifting on them once a week

just don’t expect your progress to keep going forward as much as it does on your bench squat & dead

squat once a week heavy is fine, for Ol you need to do them more often

[quote]Balklim wrote:
You dont get the point (Ive explained it probably wrong)

For example - bench press:
week 1: I do sets of 5
week 2: I do sets of 3
week 3: I do sets of 1

  • That should prevent stagnation… how is it called? (Ive thought cycling)

Is it convenient even for snatches and power clean?

Hope its better explained now :)[/quote]

You need to fit them in at least twice a week if you’re going to do any real good. Do sets of 2’s & 3’s in Snatch and 3’s in clean. I would not even mess with power cleans, it will only mess up your learning for full cleans down the road. I wouldn’t mess with the difference in rep ranges for your program either. Just hit 5-8 sets as part of your warm-up for main exercises like mentioned before, but keep the weight light to work technique.