Clean and Press

[The_Grinder]

Hang clean and press actually. I started these up again on my last two shoulder workouts and I love them. I really get tired of my workouts being all slow movements and I would love to add some good strength and explosive power. When I do these my whole body gets a pump and my adrenaline is racing. I love that feeling! What is the best as far as sets and reps for HC&P and other explosive lifts like power clean and Clean and Jerk?

[Bouncer]

I am definitely not the one to ask. I have never done them actually. I am sure someone here can help you though.

[smackerthebull]

The explosive lifts are intended to develop speed and power so I wouldn't go higher than 8 reps in a set, As far as the best sets and reps, not really sure, I think it depends on the rest of your workout and your goals.

For example, at times I'll take a whole workout and focus on only two power lifts (like power clean and front squats) or (Power Snatches and Squat Jumps), usually I'll pyramid both lifts like this.

1st set: 8 reps ( warm up)
2nd set: 6 reps
3rd set: 4 reps
4th set: 3 reps
5th set: 4 reps
6th set: 6 reps
7th set: 8 reps

And then I'll do sprint work afterwards. This is more of a power and speed workout. and doesn't really lend much time to other exercises. If your just thinking about mixing in the explosive lifts with your shoulder workout, I think (4X5), or (2X8 and 2X6) is good. If you really want to have some fun with some explosive lifts, try this one day.

Start light and do a set of 8 reps (power snatch)
Keep increasing the weight and do sets of 6, 4,3 on the set of 3 the weight should be high enough that your struggling to get the last rep.

Do the same thing as above but instead use a power clean (no press)

Then do the same thing as above but instead move to deadlifts.

It takes a while but it's a bastard of a workout.

[Bouncer]

The explosive lifts are intended to develop speed and power so I wouldn't go higher than 8 reps in a set, As far as the best sets and reps, not really sure, I think it depends on the rest of your workout and your goals.

For example, at times I'll take a whole workout and focus on only two power lifts (like power clean and front squats) or (Power Snatches and Squat Jumps), usually I'll pyramid both lifts like this.

1st set: 8 reps ( warm up)
2nd set: 6 reps
3rd set: 4 reps
4th set: 3 reps
5th set: 4 reps
6th set: 6 reps
7th set: 8 reps

And then I'll do sprint work afterwards. This is more of a power and speed workout. and doesn't really lend much time to other exercises. If your just thinking about mixing in the explosive lifts with your shoulder workout, I think (4X5), or (2X8 and 2X6) is good. If you really want to have some fun with some explosive lifts, try this one day.

Start light and do a set of 8 reps (power snatch)
Keep increasing the weight and do sets of 6, 4,3 on the set of 3 the weight should be high enough that your struggling to get the last rep.

Do the same thing as above but instead use a power clean (no press)

Then do the same thing as above but instead move to deadlifts.

It takes a while but it's a bastard of a workout.

great info!

[The_Grinder]

great info!

+1 thanks a lot smacker. ill definately be incorporating that into my workout. i always want to be a pretty good size but i would love to change things up and add some power and speed potential. not to mention that i think the challenge of these lifts make them some of the most fun.

[smackerthebull]

+1 thanks a lot smacker. ill definately be incorporating that into my workout. i always want to be a pretty good size but i would love to change things up and add some power and speed potential. not to mention that i think the challenge of these lifts make them some of the most fun.

Yeah man I love em, nothing better than staring down at a bar full of weight and dominating it.

You can also do some of these lifts with dumbells like the snatch, squat press, high pull, but I've found that if your gym is not set up right or has more of health and fitness atmosphere, you'll end up getting alot of really weird looks if you use the dumbells.

The power will definitely come with these lifts but the speed will be lost unless you incorporate some sort of sprint mechanics and agility work with your training regime.

Glad to hear you're getting into these types of lifts, let me know if you have anymore questions.

[Nekrawulf]

7 sets of 3.

Olympic lifts are all about explosive power and speed.

Any higher reps will fatigue you tot he point where you arent focusing on these 2 key elements.

[Nekrawulf]

You can also do some of these lifts with dumbells like the snatch, squat press, high pull, but I've found that if your gym is not set up right or has more of health and fitness atmosphere, you'll end up getting alot of really weird looks if you use the dumbells.
.

DB oly lifts are truly rewarding. the stabilization required is extremely taxing on the CNS.

[smackerthebull]

DB oly lifts are truly rewarding. the stabilization required is extremely taxing on the CNS.

I agree with the stabilization reward. 1 arm dB snatches were a staple for me for a long time, especially when I started the rebuilding process after my shoulder surgery. 7 sets of 3 sounds interesting, I think I'll do this tomorrow, I don't know what the CNS is, but because of sports I was always right side dominant and DB power lifts really balanced me out. Hey Grinder did you ever get these lifts going? Did they help, just curious?

[nda246]

Do a search for prilpins chart on google. It was developed for weightlifters in russia. Establish a 1RM for the lift and then based on what percentage of your !RM you choose to train with that day, it outlines the optimal set range and rep range to maintain optimal power in the lifts. Its generaly like 6-8 sets of 2-5.