W: Power clean 5R, 3R or 1R Strength
Power Clean 5R, 3R or 1R
As heavy as form allows.
Barbell starts from the ground and catch in a small squat. Extend all the way up to finish the movement.
If done as a Wendler strength piece...
Post as 3 x 5, 3 x 3 or 3 x 1, based on what week you are doing. Max reps into comments.
Weights are calculated from 90% of your 1 RM.
Example: 1 RM = 120 kg -> 90 % is 108 kg.
Calculate percentages from 108 kg.
Week 1 3 x 5
Week 2 3 x 3
Week 3 3 x 5, 3, 1
Week 4 Deload
---------Week 1------Week 2 ------ Week 3 ------Week 4
Set 1 - 65% x 5 --- 70% x 3 ----- 75% x 5 ---- 40% x 5
Set 2 - 75% x 5 --- 80% x 3 ----- 85% x 3 ---- 50% x 5
Set 3 - 85% x 5+ --90% x 3+ --- 95% x 1+ -- 60% x 5
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