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Matt Stearley
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.

Thanks,

Matt

Adolfo Riveron
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

Day 1:
Snatch
Front Squat 531

Day2:
Deadlift 531
Press 531

Day3:
CJ
Chins 531

Day4:
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

Gavin Harrison
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.

Steve Shafley
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.
Squats: 531

or

Power Cleans from floor: Same kind of protocol as above.
Deadlifts: 531

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

Garrett Smith
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.

Matt Stearley
05-03-2010, 08:44 AM
Thanks for the help guys.

Matt