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Old 05-03-2010, 05:17 AM   #1
Matt Stearley
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Default 5-3-1 Cleans

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
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Old 05-03-2010, 07:23 AM   #2
Adolfo Riveron
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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
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Old 05-03-2010, 07:36 AM   #3
Gavin Harrison
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Jim's said just to do power cleans before squats or deads, using the 5/3/1 progression, same as the other lifts.
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Old 05-03-2010, 08:02 AM   #4
Steve Shafley
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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
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Old 05-03-2010, 08:27 AM   #5
Garrett Smith
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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.
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Old 05-03-2010, 09:44 AM   #6
Matt Stearley
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Thanks for the help guys.

Matt
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