Beginner Clean
Dare to Dream Athletics LLC
Olympic LiftingBuilding off of how Coach Rylee Kara progresses teaching the Clean 1-on-1 in person, this program provides 4 weeks of Clean specific workouts geared to improve your Clean technique!
Included are activations to potentiate your body for success before your workout, Clean specific movements that progressively get more advanced each week to ensure success is seen, as well as strength and accessory movements that aid in doing the same!
A1
Glute Bridge Heel Walkouts
1 x 10
A2
Mini Band Glute Extension Backwards
1 x 10
A3
Mini Band Knee March
1 x 10
B1
Wrist Floor Stretches
1 x 5
B2
Banded Lat Pulldown
1 x 15
C
Clean Barbell Warmup
D
Hip Muscle Clean
3 x 3
E
Hip Power Clean
3 x 3
F
Back Squat
5 x 8 @ 65 %
G1
BB Upright Rows
5 x 8
G2
Plate Deadbugs
5 x 5
H1
Goblet Curtsey Lunge
5 x 8
H2
Half Loaded Deadlift
5 x 5
A1
Glute Bridge Heel Walkouts
1 x 10
A2
Mini Band Glute Extension Backwards
1 x 10
A3
Mini Band Knee March
1 x 10
B1
Wrist Floor Stretches
1 x 5
B2
Banded Shoulder External Rotation
1 x 15
C
Clean Barbell Warmup
D
Above Knee Hang Muscle Clean
3 x 3
E
Above Knee Hang Power Clean
3 x 3
F
Clean Deadlift
5 x 8 @ 65 %
G1
SA DB Bench Press
5 x 8
G2
Copenhagen Deficit Drops
5 x 10
H1
Elevated Pistol Squat w/Plate Press Out
5 x 8
H2
Half-Kneeling Banded Wood Chops
5 x 8
A1
Glute Bridge Heel Walkouts
1 x 10
A2
Mini Band Knee March
1 x 10
A3
Mini Band Glute Extension Backwards
1 x 10
B1
Wrist Floor Stretches
1 x 5
B2
Banded Lat Pulldowns
1 x 15
C
Clean Barbell Warmup
D
Hip Muscle Clean + Above Knee Hang Muscle Clean
3 x 1
E
Hip Power Clean + Above Knee Hang Power Clean + Front Squat
3 x 1
F
Front Squat
5 x 5 @ 65 %
G1
DB Alternating Arnold Press
5 x 10
G2
Swiss Ball Tuck Crunches
5 x 10
H1
DB Staggered RDLs
5 x 8
H2
DB OH Carry + DB Suitcase Carry
5 x 20
Rylee Kara
Founder and Owner of Dare to Dream Athletics LLC. Coach Kara's dream is to share her legacy from competing at a high level and coaching in both the sports of Men's Baseball and Olympic Weightlifting with all that have a passion in bettering their health, fitness, and athletic performance just as she strives to do for herself!
