Adept Performance
Olympic Lifting, Football , Strength & ConditioningThe Power Clean program is designed to build the necessary development of strength and power to see massive improvements in your power clean performance.
In addition, this program also builds the back squat to allow more development of force needed to ensure success in the power clean.
This program lays out 8 weeks of structured programming designed by Australian bobsled athlete and Olympic Weightlifter Lachie McPherson who has power cleaned over two times his own body weight based off this style of training.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Clam Shell
2 x 8
A2
Snap Down
2 x 3
A3
Low Pogo + High Pogo
2 x 5
B
Power Clean
2, 2, 3, 3, 3 @ 50, 50, 70, 75, 75 %
C
Clean Pull
3 x 3 @ 125 %
D
Back Squat
5, 5, 4, 4, 4, 4 @ 50, 60, 70, 70, 75, 75 %
E1
Pendlay Row
3 x 5 @ 50, 60, 70 %
E2
DB Side Bend
3 x 10 @ 25 %
A1
Walking Lunges
1 x 10
A2
Lateral Lunge
1 x 5
A3
Groiner
1 x 5
A4
Seated Box Jump
1 x 5
B
Hang Clean High Pull
5 x 3 @ 50, 50, 70, 70, 70 %
C
Trap Bar Deadlift
3, 3, 4, 4, 4, 4 @ 50, 50, 70, 70, 75, 75 %
D1
Copenhagen Plank
2 x 20
D2
Single Leg RDL
2 x 6 @ 50 %
D3
Hip Flexion with Band
2 x 8
A1
Banded Clam Shell
2 x 8
A2
Snap Down
2 x 3
A3
Low Pogo + High Pogo
2 x 5
B
Power Clean
6 x 2 @ 50, 70, 80, 80, 85, 85 %
C
Hang Power Clean
4 x 2 @ 70, 70, 75, 75 %
D
Back Squat
5, 3, 2, 2, 2, 2 @ 50, 70, 80, 80, 85, 85 %
E1
Pendlay Row
3 x 5 @ 50, 60, 70 %
E2
DB Side Bend
3 x 10 @ 25 %
A1
Walking Lunges
1 x 10
A2
Lateral Lunge
1 x 5
A3
Groiner
1 x 5
A4
Seated Box Jump
1 x 5
B1
Power Clean Shrug
4 x 3 @ 50, 70, 70, 70 %
B2
Clean Shrug
4 x 3 @ 50, 70, 70, 70 %
C
Hang Clean High Pull
4 x 3 @ 50, 70, 70, 70 %
D
Romanian Deadlift
5, 8, 10, 10 @ 50, 50, 60, 60 %
E1
Sit-up
2 x 12
E2
Body Saw
2 x 8
E3
V Sit
2 x 8
E4
Superman
2 x 10
