I like to do power cleans (from hang) and push presses as my staple and supplement it with some clean grip snatches (also from hang). I have found that this works really well for me as I am bigger and stronger than I’ve ever been since focusing on the clean and press.
I would agree with everyone else that the press is crucial, I used to just do the power cleans, but have felt that my strength and power have gone through the roof since I started implementing a press at the end of each clean. I would suggest that you add the press to you power cleans and then do 1/2 the reps you would normally do on your cleans since your now doing twice as much work on each rep, this way you can go heavier.
One quick question for everyone else, would a split jerk be better than just a plain push press?[/quote]
Better in what sense?
Split Jerker will ultimately lift more. Few WR and fewer of the really big lifts at any weight class are of the non split Jerk variety. Some are but those guys are just FREAKS.
Push press, mix it up. Work in your Power Jerk also. So do sa 6-8 week cycle or one and do another 6-8 week cycle of the other.
what do you guys think about the difference between the pull in power cleans and power snatches? I’ve noticed that due to the weight difference the snatch pull is much faster. What do you guys think about this and how it applies to performance?[/quote]
The pull patch of the bar is near enough identical. The Snatch the bar will make contact higher due to the wider grip when compared to the Clean. The angles of the hips and shouldes are the same in both the pulls (should be anyway!).
Snatch is faster and is more used by throwers but also with the Clean grip.
Me as an OLifter I would say use both. The Clean is suppose to be really fast also but it just isn’t as fast as the Snatch due to the amount of weight you use.