goergen1
09-07-2007, 12:21 PM
Final Power Clean Phase
by Jud Logan
It's time for the first time to finally Clean from the floor and get a new PR. I will address the M-TH workout and the upper can be left to you. As past workouts, this is a 3 week phase- Power cleaning 2 x per week. The first exercise of the day is KEY- Jump Squats!
When I first saw this, I questioned doing a leg movement before cleans- until I hit myself in the chin with my first clean @ 80K- that felt like 40K.
OK- back to Jump Squats- these are done using relatively light loads. After a good stretch I used 50K for 3 sets of 10. The athlete goes into a 1/4 squat and elbows under the bar, jumps as high as they can (try to point the toes down at max height) upon landing, go immediately to 1/4 squat and up again- No Pause and No leaning forward- every rep is at maximum effort.
What are we teaching our body?
Maybe that the Clean is a dynamic movement where at some point in the pull we attempt to jump and accelerate the bar! In the second week the reps move to 3 sets of 15 and in the third week 3x20- the weight remains the constant.
Upon finishing these- you may start your power clean workout from the floor-take 2 warm up sets- for me that is 80Kx4 and 100Kx2, and then 4x4- being progressive- ie. . 120kx4 130kx4 140kx4 145k x4 and then a little heavier the second day of the week.
The next week, the reps go to 4x5- with the goal being, to do for 5 on your final set what your 4 rep max was in week one- and then slightly heavier in the second day. Week 3 returns to 4x4 and assuming I made 150K in week one and then did 150K for 5 in week 2 and then maybe 152.5 the second workout- I am set up to do 155-160K for my final set of progressive 4's in week 3 and then the last day of the program, 160-165k for 4.
The other 2 aux. exercise are suicide leg curls- which are done 8-4-2 in a drop-set fashion for 3 sets. The Squat used is 1/4 Back Squats in power racks to pins- it is time to recover the low back and heavy squats don't really jive with heavy pulls! The reps used for the 1/4 pin squats are wave fashion 7-5-3-5-3.
The following Monday- (after a nice deep tissue massage on sat.) I did 3 sets of jump squats for 6 reps with 40-50-60K
and my Power Clean workout (from the floor-high catches/ with straps/no belt)
80k x 4 100kx2
130kx3
145kx2
160kx1
175kx1
190kx1
200kx1 *440 lbs. and a new lifetime best by 30 lbs.
#Notes- vertical jump during this program increased from 29 to 33 inches and overhead ball throw from 66-72 feet (16lbs) Starting bodyweight was 267- the finishing bodyweight was 272
Good Luck'
Jud Logan
3X Olympic Hammer Thrower
Age 40
by Jud Logan
It's time for the first time to finally Clean from the floor and get a new PR. I will address the M-TH workout and the upper can be left to you. As past workouts, this is a 3 week phase- Power cleaning 2 x per week. The first exercise of the day is KEY- Jump Squats!
When I first saw this, I questioned doing a leg movement before cleans- until I hit myself in the chin with my first clean @ 80K- that felt like 40K.
OK- back to Jump Squats- these are done using relatively light loads. After a good stretch I used 50K for 3 sets of 10. The athlete goes into a 1/4 squat and elbows under the bar, jumps as high as they can (try to point the toes down at max height) upon landing, go immediately to 1/4 squat and up again- No Pause and No leaning forward- every rep is at maximum effort.
What are we teaching our body?
Maybe that the Clean is a dynamic movement where at some point in the pull we attempt to jump and accelerate the bar! In the second week the reps move to 3 sets of 15 and in the third week 3x20- the weight remains the constant.
Upon finishing these- you may start your power clean workout from the floor-take 2 warm up sets- for me that is 80Kx4 and 100Kx2, and then 4x4- being progressive- ie. . 120kx4 130kx4 140kx4 145k x4 and then a little heavier the second day of the week.
The next week, the reps go to 4x5- with the goal being, to do for 5 on your final set what your 4 rep max was in week one- and then slightly heavier in the second day. Week 3 returns to 4x4 and assuming I made 150K in week one and then did 150K for 5 in week 2 and then maybe 152.5 the second workout- I am set up to do 155-160K for my final set of progressive 4's in week 3 and then the last day of the program, 160-165k for 4.
The other 2 aux. exercise are suicide leg curls- which are done 8-4-2 in a drop-set fashion for 3 sets. The Squat used is 1/4 Back Squats in power racks to pins- it is time to recover the low back and heavy squats don't really jive with heavy pulls! The reps used for the 1/4 pin squats are wave fashion 7-5-3-5-3.
The following Monday- (after a nice deep tissue massage on sat.) I did 3 sets of jump squats for 6 reps with 40-50-60K
and my Power Clean workout (from the floor-high catches/ with straps/no belt)
80k x 4 100kx2
130kx3
145kx2
160kx1
175kx1
190kx1
200kx1 *440 lbs. and a new lifetime best by 30 lbs.
#Notes- vertical jump during this program increased from 29 to 33 inches and overhead ball throw from 66-72 feet (16lbs) Starting bodyweight was 267- the finishing bodyweight was 272
Good Luck'
Jud Logan
3X Olympic Hammer Thrower
Age 40