Here is the layering patterns I use for Muscle Snatches, Continuous Clean and Press, and Cleans and Push Presses as recommended by Thibs:
Ramp up to a 1RM
Then 3 sets of 3 reps with 85-90% of the 1RM (5 sec. rest between each repetition)
Then 10 sets of 2 reps with 60% of the 1RM done in as little time as possible
or…
Max Ramp (3RM / 2RM / or 1RM)
3 x 6 (3 sets of 6 reps with ~80% Ramp Max w/ 1-Minute Rests Between Sets)
EMOM (3 reps every minute on the minute for 6-minutes with ~70% Ramp Max)
I hve been doing bench press with 66 kg,dead lifts with 120 kg & squats with 80 kg power training but with power cleans i can only lift 25 kg max. How can i increase my lift
I do this for Power Clean & Push Press:
A. Max ramp to 1 Power clean + 1RM/2RM/3RM Push Press
B. 3 sets of 3-5 Cluster Reps with 90% of Max Ramp. Each cluster rep is 1 Power clean + 1 Push Press. Rest time between the cluster reps is just the time it takes me to set up for the power clean again.
C. Barbell complexes like ‘The Bear’ or ‘Canadian Bear’ for 2-3 sets