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Brian Clean
Tuesday August 20 2013

  • Power Clean + Clean - 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
  • Snatch Balance - 60%x3x4
  • Push Press - 70%x5x4
  • Muscle Snatch - 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row


Questions? Get answers here or post in comments.
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13 Comments
LS 1 | 2013-12-12
Is the muscle snatch percentage based on my 1 RM in muscle snatch ? so i need to get my 1 RM? thanks
Steve Pan 2 | 2013-12-13
It is based on your best muscle snatch. If you don't have one you may feel out a weight that is appropriate. Make sure you are pulling your elbows high as you turn it over!
Sabina 3 | 2014-01-05
Hi! just a question! Is it ment to be a complex with The cleans? (Say; power clean + clean (3+3) x 2) or are you ment to do The power clean and clean as two seperate "lifts"? Thank you!
Steve Pan 4 | 2014-01-06
If it is (3+3) it will be 3 power cleans then 3 cleans. If it was 3(1+1) then it would be power clean and clean alternating.
Matt 5 | 2014-01-28
I'm not clear on the PC + Clean notation. It's just 3x2 which would mean 3 reps for 2 sets, instead of the (x+x) reps for sets you normally see when there are two exercises combined. Could I get some clarification on what the particular rep scheme is for that exercise? I see the following week it is (1+2) which makes more sense.
Steve Pan 6 | 2014-01-28
Matt - It has been corrected.
Justin 7 | 2014-07-01
What is the push press weight based off of? My best jerk or push press?
Steve Pan 8 | 2014-07-01
Justin - It is off of your best push press.
Jesper 9 | 2014-07-08
thank you for sharing this. I wonder if I am doing this right.. i get the amount of reps to: pwrclean+clean = total of 12 reps snatch ballange = total of 12 reps push press = total of 20 reps muscle snatch = total of 14 reps is that correct? I know you through in aditional situps+barbell row, but am I finished doing weightlifting that day?
Steve Pan 10 | 2014-07-09
Jesper - That is correct.
Trey 11 | 2014-09-24
For the 5x4 push press do we drop the weight on the blocks and reset for every push press? Or do we stay under the weight for the entirety of the set? I also ask the same question when it comes to jerks.
Steve Pan 12 | 2014-09-24
If you are able to you can lower them to the shoulders each time. If the weight is too heavy or you are unable to lower the bar, then dropping the weight to the blocks to reset for each rep is acceptable.
Trey 13 | 2014-09-24
Sounds good thanks for the clarification.
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