Power Clean Program

As previously mentioned on this blog, BlackBox Strength & Conditioning is hosting a developmental weightlifting meet at our facility in Fort Worth, TX on Sunday, Sept. 25^th.  This meet is unique in that it is a “Clean” competition, meaning only the Clean portion of the Clean & Jerk will be contested.  To register for the meet click here: http://blackboxfwcleancompetition.eventbrite.com/

The meet is unsanctioned and open to all competitors as a means to introduce all-level of athlete to an actual competition…and the small nuances which set it apart from just training.  Weigh-ins, judges, planned attempts, having to wait while other competitors attempt the same weight, potentially following yourself, etc., are all unique to competition day, and the goal of this meet is a 1^st step on the road to hopefully many future Olympic Weightlifting competitions. 

The original idea was to host a “Power Clean” meet, to provide an entry point to any athlete who may use the power clean in training, but we later decided all cleans (power, split, full) are welcome to compete…and honestly this will make the judging much easier.

Now that I am back coaching on a regular basis I am preparing several lifters (both competitive and previously non-competitive) for this competition.  Outlined below is a 4-week program that will be used by several lifters as they prepare for this meet.  This Power Clean Program is designed to maximize the ability in the power clean (clean) over the next month while also addressing the snatch and jerk in a somewhat lesser extent.  Keep in mind this is just a snapshot of what will be occurring in the gym over the next month, day to day changes are very likely based on the needs of individual lifters.

Feel free to ask questions below, or drop them on my Facebook page.  Hope to see you at the meet next month: http://blackboxfwcleancompetition.eventbrite.com/

Doctor Hartman (BlackBox FW) Power Clean Program

Week 1 – Baseline Training

Day 1

Back Squat 3 x 3 @ 90%

Power Clean 3 x 2 @ 80%, 3 x 1 @ 85% (9 total reps)

RDL 3 x 5

Day 2

Snatch 5 x 2 @ 70%

Power Clean + Power Jerk 5 x 1+1 @ 70%

Front Squat 3 x 3 @ 85%

Day 3

Snatch 3 x 1 @ 80-85%

Clean & Jerk 1 x 1+1 @ 75, 80, 85, 90%

Clean-Grip Deadlift 1 x 5 @ 100%cj

Week 2 – Loading

Day 1

Back Squat 2 x 2 @ 90%, 2 x 1 @ 95%

Power Clean 3 x 2 @ 80%, 3 x 1 @ 85%, 3 x 1 @ 90% (12 total reps)

RDL 3 x 5

Day 2

Snatch 5 x 1 @ 75%

Clean + Jerk 5 x 1+1 @ 75%

Front Squat 3 x 3 @ 85%, 3 x 1 @ 90%

Day 3

Snatch 1 x 1 @ 80, 85, 90%

Clean & Jerk 1 x 1+1 @ Max

Clean-Grip Deadlift 1 x 3 @ 110%cj

Week 3 – Max Effort

Day 1

Snatch Up to Max; 1x1 @ 70, 75, 80%

Clean & Jerk Up to Max; 1x1+1 @ 80, 85, 90%

* Work up to a max Snatch and C&J; drop the weight down then perform the prescribed reps based on daily max*

Day 2

Snatch 5 x 1 @ 70%

Power Clean @ Max

Front Squat @ Max

Day 3

Power Clean 3 x 1 @ 80-85%

Clean & Jerk 1 x 1+1 @ 75, 80, 85, 90%

Clean-Grip Deadlift  @ 120%cj

Week 4 – Competition

Day 1

Clean & Jerk 1 x 1+1 @ 75, 80, 85, 90%

Front Squat 1 x 1 @ 80, 85, 90%

Day 2

Snatch 5 x 1 @ 75%

Power Clean 1 x 1 @ 80, 85, 90, 95%

Day 3

Power Clean 3 x 1 @ 75%

Front Squat 3 x 1 @ 80%

Day 4

Competition Max