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Programming for Power Cleans

Hi CT,

hope you are well,

I’m falling more in love with power cleans week on week now I’m focusing on them. However they have stalled.

I’ve been trying to find a program focused on bringing up power cleans without worrying about jerks or snatches as I’m not an Olympic lifter, nor do I train to be. I simply LOVE Power Cleans + Push Presses for the aesthetics, and overall power/speed they bring.

Forgoing Jerk’s and Snatches, how would you recommend a program focused on bringing up power cleans + Push Press? -what kind of work would compliment the program (thinking squats and deadlifts)? With the other 40-50% of my time stimulating hypertrophy (specfically arms right now).

Hopefully other people can benefit from this post too!

Thanks in advance,

[quote]lboro21 wrote:
Hi CT,

hope you are well,

I’m falling more in love with power cleans week on week now I’m focusing on them. However they have stalled.

I’ve been trying to find a program focused on bringing up power cleans without worrying about jerks or snatches as I’m not an Olympic lifter, nor do I train to be. I simply LOVE Power Cleans + Push Presses for the aesthetics, and overall power/speed they bring.

Forgoing Jerk’s and Snatches, how would you recommend a program focused on bringing up power cleans + Push Press? -what kind of work would compliment the program (thinking squats and deadlifts)? With the other 40-50% of my time stimulating hypertrophy (specfically arms right now).

Hopefully other people can benefit from this post too!

Thanks in advance,[/quote]

Here’s a decent plan… you’ll excuse me I didn’t take the time to change the biceps day every 3 weeks, feel free to do so.

WEEK 1

DAY 1
Power clean 5 x 3 @ 80%
Clean deadlift with shrug at top 5 x 3 @ 80%
Romanian deadlift 4 x 6 lowering in 4 seconds
Clean-grip high pull from hang 5 x 5

DAY 2
Push press 5 x 3 @ 80%
Front squat 5 x 3 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 4 x 6
Behind the neck push press 4 x 6

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 1 @ 80%
Deadlift from a deficit, starting with high hips 4 x 6
Arched back goormorning 4 x 8-10
Bent over barbell row 4 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 4 x 6

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 1 @ 80%
Bench press 5 x 3 @ 80%
Back squat 5 x 3 @ 80%
Incline bench press 3 x 6
Military press 3 x 6

DAY 7
OFF

WEEK 2

DAY 1
Power clean 5 x 4 @ 80%
Clean deadlift with shrug at top 5 x 4 @ 80%
Romanian deadlift 2 x 3 , 2 x 6 lowering in 4 seconds
Clean-grip high pull from hang 5 x 5

DAY 2
Push press 5 x 4 @ 80%
Front squat 5 x 4 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 2 x 3, 2 x 6
Behind the neck push press 2 x 3, 2 x 6

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 2 @ 80%
Deadlift from a deficit, starting with high hips 2 x 3, 2 x 6
Arched back goormorning 4 x 8-10
Bent over barbell row 4 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 2 x 3, 2 x 6

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 2 @ 80%
Bench press 5 x 4 @ 80%
Back squat 5 x 4 @ 80%
Incline bench press 1 x 3, 2 x 6
Military press 1 x 3, 2 x 6

DAY 7
OFF

WEEK 3

DAY 1
Power clean 5 x 5 @ 80%
Clean deadlift with shrug at top 5 x 5 @ 80%
Romanian deadlift 3 x 3 lowering in 4 seconds
Clean-grip high pull from hang 3 x 5

DAY 2
Push press 5 x 5 @ 80%
Front squat 5 x 5 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 3 x 3
Behind the neck push press 3 x 3

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 3 @ 80%
Deadlift from a deficit, starting with high hips 3 x 3
Arched back goormorning 3 x 8-10
Bent over barbell row 3 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 3 x 3

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 3 @ 80%
Bench press 5 x 5 @ 80%
Back squat 5 x 5 @ 80%
Incline bench press 1 x 3
Military press 1 x 3

DAY 7
OFF

WEEK 4

DAY 1
Power clean 5 x 3 @ 85%
Clean deadlift with shrug at top 5 x 3 @ 85%
Romanian deadlift with shrug at top 4 x 5
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 3 @ 85%
Front squat 5 x 3 @ 85%
1/2 front squat going up on toes 4 x 5
Pendlay row 4 x 8-10
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

WEEK 5

DAY 1
Power clean 5 x 4 @ 85%
Clean deadlift with shrug at top 5 x 4 @ 85%
Romanian deadlift with shrug at top 2 x 2, 2 x 5
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 4 @ 85%
Front squat 5 x 4 @ 85%
1/2 front squat going up on toes 2 x 2, 2 x 5
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 2 @ 85%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 4 x 3
Barbell jump squat (25% of max squat) 4 x 8
Power clean (no pause) 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 2 @ 85%
Bench press 5 x 4 @ 85%
Back squat 5 x 4 @ 85%
1/2 back squat (100 degrees) 2 x 2, 2 x 5

DAY 7
OFF

WEEK 6

DAY 1
Power clean 5 x 5 @ 85%
Clean deadlift with shrug at top 5 x 5 @ 85%
Romanian deadlift with shrug at top 3 x 2
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 5 @ 85%
Front squat 5 x 5 @ 85%
1/2 front squat going up on toes 3 x 2
Pendlay row 4 x 8-10
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 3 @ 85%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Barbell jump squat (25% of max squat) 2 x 8
Power clean (no pause) 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 3 @ 85%
Bench press 5 x 5 @ 85%
Back squat 5 x 5 @ 85%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 7

DAY 1
Power clean 3 x 3 @ 90%
Clean deadlift with shrug at top 3 x 3 @ 90%
Power clean 3 x 3 @ 80%
Romanian deadlift 3 x 6
Power clean 3 x 3 @ 70%

DAY 2
Push press 3 x 3 @ 90%
Front squat 3 x 3 @ 90%
Push press 3 x 3 @ 80%
1/2 Front squat (100 degrees) going up on toes 3 x 3
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 3 x 1 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Power clean (no pause) 3 x 3 @ 80%
Barbell jump squat 3 x 5 @ 30%
Power clean 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 1 @ 90%
Bench press 3 x 3 @ 90%
Back squat 3 x 3 @ 90%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 8

DAY 1
Power clean 5 x 3 @ 90%
Clean deadlift with shrug at top 5 x 3 @ 90%
Power clean 3 x 3 @ 80%
Romanian deadlift 3 x 6
Power clean 3 x 3 @ 70%

DAY 2
Push press 5 x 3 @ 90%
Front squat 5 x 3 @ 90%
Push press 3 x 3 @ 80%
1/2 Front squat (100 degrees) going up on toes 3 x 3
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 3 x 2 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Power clean (no pause) 3 x 3 @ 80%
Barbell jump squat 3 x 5 @ 30%
Power clean 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 2 @ 90%
Bench press 5 x 3 @ 90%
Back squat 5 x 3 @ 90%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 9

DAY 1
Power clean 3 x 3 @ 95%
Clean deadlift with shrug at top 3 x 3 @ 95%

DAY 2
Push press 3 x 3 @ 95%
Front squat 3 x 3 @ 95%

DAY 3
OFF

DAY 4
Power clean with pause below knees 3 x 3 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3

DAY 5
OFF

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 3 @ 90%
Bench press 3 x 3 @ 95%
Back squat 3 x 3 @ 95%

DAY 7
OFF

WEEK 10

DAY 1
Power clean 5 x 3 @ 80%
Push press 5 x 3 80%

DAY 2
Bench press TEST MAX

DAY 3
Power clean 3 x 1 @ 80%
Push press 3 x 1 80%

DAY 4
Power clean TEST MAX
Push press TEST MAX

DAY 5
OFF

DAY 6
Front squat TEST MAX

DAY 7
Deadlift TEST MAX

@iboro ,I ask the same question with the same needs as you ;-))

CT , all power clean start from the floor ?? merci

[quote]SWAT06 wrote:
@iboro ,I ask the same question with the same needs as you ;-))

CT , all power clean start from the floor ?? merci[/quote]

Unless it’s written “power clean from the hang” yes

This program was great!!! What’s next? :slight_smile:

What were the gainz?

I put 20 lbs on my power clean and 30-35 lbs on my push press.