Clean ABCs: Intermediate (and ‘advanced intermediate’)

Clean ABCs: Intermediate (and ‘advanced intermediate’)

1) Warm-ups-General & Specific:

a. JTLC, roll/stretch, etc.

b. General barbell warm up (RDL, Press, Squat): barbell x5 each x1-3 rounds for 1-3 sets (until warm/loose).

2) Position Stretches-for the Clean: (Runs all together non-stop: hold x10+ sec each x1-3 rounds for 1-3 sets) (pvc>barbell)

3) (‘A’s’): Squatting Quad Sequences (w/pvc>bar): NOTE: when teaching-first round through w/PVC

i. Muscle Clean x3-5 (+ optional: Clean Sots Press x3-5 or F. Squat x3-5)

iv. Clean/Squat Clean x3 (as many sets as needed to feel sharp/perfect)

4) (‘B’s’): 3 Part Pauses (‘3pp’) (bar + technique plates) (***NOTE: Advanced Intermediate may skip the ‘Bs’)

5) (‘C’s’): 3 Part pauses, Pause at Knee, Full Speed/No Pauses (bar + technique plates)

6) Begin Workout or Follow Intermediate Ramp-Up Guidelines

Warm Up Sequences & Ramp Up Approaches for: Intermediate

(Numbers in estimated % kg or relative kg):

After respective ABC drills w/bar & technique plates

1) 40% x 3pp power, 2pp power, No pause power = 3 reps

2) 40% x 3pp power TO squat, 2pp power TO squat, No pause power TO squat = 3 reps

3) 40% x 3pp full, 2pp full, No pause full = 3 reps

4) 50% x 3pp full, 2pp full, No pause full = 3 reps

5) 60% x 3pp full, 2pp full, No pause full = 3 reps

6) 70% x 2pp full, No pause full = 2 reps

7) 80% x 2pp full, No pause full = 2 reps

8) 90% x 2 (full lifts/no pauses…) =2 reps

9) ~95% x 1-2 reps

10) ~100% x 1 rep, etc.

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