View Full Version : 5-3-1 Cleans
05-03-2010, 04:17 AM
Does anyone have a suggestion on how to work cleans into Jim Wendler's 5-3-1 program? I would like to stick to a 5-3-1 or 3-2-1 template, but am unsure of the percentages of 1RM I should use. Wendler mentioned in an article that cleans need to be done at higher percentages than the slow lifts, but stopped short of giving numbers.
05-03-2010, 06:23 AM
I snatch and clean on the program
I do 85%x8; 90%x6; and 95%x4 in as many singles or doubles as it takes
Front Squat 531
Back Squat 531
Bench Press 531
This is what I do. Might not be the best way to do it but its worked alright for me. Hope this helps
05-03-2010, 06:36 AM
Jim's said just to do power cleans before squats or deads, using the 5/3/1 progression, same as the other lifts.
05-03-2010, 07:02 AM
I've had better luck incorporating timed singles or doubles or triples in these movements before deadlifting and squatting
So, it's look like this:
Hang Power Cleans: 10x1 ~80% of 1RM (starting point) every 30s to 60s. Move up 5-10#s each week.
Power Cleans from floor: Same kind of protocol as above.
also, a great place to put them in is before presses.
Power cleans: 3-5 sets of 3
Presses (clean bar to press it) 531
05-03-2010, 07:27 AM
I'm doing PCs on the normal program, along with FS and BS. I stop the AMRAP sets when I feel form is breaking down, not to where I couldn't do any more.
I like splitting up the clean into PC and FS, I feel I get more out of the "pieces" of the clean that way.
05-03-2010, 08:44 AM
Thanks for the help guys.
vBulletin v3.6.2, Copyright ©2000-2014, Jelsoft Enterprises Ltd.