POWER CLEAN

BY OLYMPIAN
OLEKSIY TOROKHTIY
POWER CLEAN DESCRIPTION
The POWER CLEAN training program is specially designed for athletes across different sports who
aim to enhance their explosive strength and improve their performance.

The target is to achieve a NEW RESULT in the POWER CLEAN exercise.

The program duration is 6 weeks and consists of several phases:

Week 1: INTRO Week

During this period, familiarize yourself with the main and accessory exercises
and the program structure in general.

Week 2, 3, 4, 5: Main Load Phase

Proceed to the main load period. It lasts for 4 weeks and includes three training
sessions per week.

Week 6: Tapering Week

Finish with the tapering week. At the end of the 6-week program, assess your
performance in the POWER CLEAN exercise. Your goal is a new personal best.

Each week of the program is meticulously designed to deliver an ideal training impact, effectively cycling
through intense, technical, and recuperative sessions. These sessions are thoughtfully balanced in terms
of volume and intensity to ensure a rational rotation.
Watch Proper Execution
of Power Clean
WORKOUT PROTOCOL
Before commencing each training session, it's crucial to perform a
comprehensive warm-up to ready your body for the GENERAL WARM UP
forthcoming exercise.

3 ROUNDS
Each workout incorporates a specific warm-up routine
SUPERMAN Row 15 reps
for activation and prehabilitation, which consists of a
regular selection of dynamic, strength, and accessory ABS 15 reps

exercises. Feel free to execute it in circuit mode or

BOX JUMP 6 reps
adapt it according to your needs and preferences.

After each session, a post workout cooldown routine is

included, featuring a static stretching routine and myofascial POSTWORKOUT STRETCHING
release to aid in recovery and flexibility.

The MAIN load consists of 4-5 exercises.

There are a TWO variations of recommended load:

А. A number of sets and reps with prescribed intensity in % from 1 RM;

EXERCISE DESCRIPTION
NOTE: in this program load in most
Barbell weight in % from your PR 100% exercises is prescribed from 1 RM of
2; SETS Power CLEAN (PC), except Back SQUAT
REPS 2
(BS).
B. Working sets with the prescribed so-called Rate of Perceived Exertion;
LIGHT LOAD
Executing exercises with a light load does not induce severe muscle tension, allowing you to focus easily on the
technique. Upon finishing all repetitions, you should sense that you can comfortably perform 4-6 additional reps.
You may experience mild muscle fatigue, slightly accelerated breathing, and pulse rate.

MEDIUM LOAD
Exercises under medium load are performed with a weight that presents a challenge but is still manageable for
multiple repetitions. During these sets, it's essential to maintain both physical and mental focus. After completing the
set, you should still have about 3-4 reps left in your reserve. Expect notable muscle fatigue and increased breathing
rate.

CHALLENGING LOAD
These load exercises involve a weight that poses a more substantial challenge, typically in the 4-6 rep range, and
might necessitate longer rest periods between sets. Like with medium load exercises, it's crucial to sustain your
physical and mental concentration. Upon completing the set, you should have only 2-3 reps left in reserve. You'll likely
experience significant muscle fatigue and rapid breathing.

NOTE: Before MAIN working sets, start off with lightweight as a warm-up to setup technique.

Do not count warm-up sets as working sets.

60%
2;
When you have complex exercises in your program, first you need to
2 2 complete all lifts of the first part, then the second.

85 90%
2
3 4; Optional set recommended to lift, if you feel to do your best now.

SUPERSET
Half SQUAT Hold 3 sets / 30 sec Superset performing two or more exercises back to back with no
Depth JUMP 3 sets / 6 reps rest in between.

The ideal rest periods between exercises can range from a short span of 30 seconds, to as much
as 3 minutes. It's advisable to rest between sets until your breath normalizes.

BEFORE YOU START

The efficacy of this program hinges significantly on the athlete's commitment to all aspects of their
wellbeing, including the training regimen, sleep, diet, and recuperation. It's imperative to train diligently
and ensure adequate rest. On rest days, consider making time for a sauna visit and a massage.
Once your training has applied sufficient stress to your muscular and ligamentous systems, it becomes
crucial to pay close attention to your recovery activities to prevent muscle stiffness and diminished joint
mobility. Insufficient recovery can lead to injuries, overtraining, reduced performance, or even burnout.
REQUIRED EQUIPMENT
Barbell
Bumper Plates
Squat Rack
Box or bench
GHD
Rubber bands
Straps ORDER NOW
Blocks (optional)
* This program is exclusively intended for personal use only.
 POSTWORKOUT STRETCHING GENERAL WARM UP

USER
GUIDE POWER CLEAN
4/6 TRAINING PROGRAM

WEEK GENERAL WARM UP

POSTWORKOUT STRETCHING

SESSION 1 SESSION 2 SESSION 3

3 ROUNDS 3 ROUNDS 3 ROUNDS
Reverse HYPEREXTENSION 15 reps SUPERMAN Row 15 reps Single leg HYPEREXTENSION 6+6 reps

DB Seated Single Leg Squats 6+6 reps ABS 15 reps DB Seated Single Leg Squats 6+6 reps

Special warmup
Elbows stretching with RB BOX JUMP 6 reps Elbows stretching with RB

MEDIUM LIGHT MEDIUM

Musсle Squat CLEAN+
2 sets /
3 sets /
2 sets /

CLUSTER Muscle SNATCH 5 reps

Front SQUAT 3+2 reps 5 reps

Hang Clean PULL + Hang Power CLEAN MEDIUM

Power CLEAN (1 RM of PC)

Exercise intensity
(1 RM of PC) 4 sets /

Explosive Good Morning 6 reps 50% 60% 70% 80% 85% 90%
3 ; 3 ; 3 ; 3 ; 3 ; 2
50% 60% 70% 75 80% 2 2 2 2 2 2;
2; 2; 2; 3 4;
2 2 2 2 2 2 2 2
LIGHT Block Clean PULL (1 RM of PC)
Mid thigh Power CLEAN (1 RM of PC) 3 sets /
100% 120% 130 135%
One leg RDL 5+5 reps 2; 2; 3;
60 65% 4 4 3
3;
3
Back SQUAT + Front SQUAT (1 RM of PC)
3 sets /

Front SQUAT (1 RM of PC) Weighted Paloff PRESS 10+10 reps 50% 105 110%
4 ;
1 3 4;
2 2
70% 100% 120 125%
3;
3 ;
1 2;

Click to watch
3 3
SUPERSET
Half SQUAT Hold 3 sets / 30 sec
video library Depth JUMP 4 sets /

8 reps Depth JUMP 3 sets / 6 reps

When you have complex
exercises in your program, first
- you need to complete all lifts of
the first part, then the second
Optional set
recommended to lift, if you Superset
feel to do your best now
performing two or more exercises
back to back with no rest in between
1 POWER
WEEK CLEAN
/6 TRAINING PROGRAM
SESSION 1

SESSION 2
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 3
2 ROUNDS 2 ROUNDS 2 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN Swim 15 reps HYPEREXTENSION side 10 reps
flexion
Gakk SQUAT 8 reps ABS 15 reps Gakk SQUAT 8 reps
Elbows rotation BOX JUMP 6 reps Elbows rotation
LIGHT
Hang Power CLEAN + Front SQUAT Clean PULL till power position 3 sets /
Mid thigh Power CLEAN (1 RM of PC)
(1 RM of PC) + Muscle Squat CLEAN 3+3 reps
50% 60% 50% 2 ; 60% 3 ;
2 22; 2 23 ; 4 4
MEDIUM
Medium grip PULL (1 RM of PC) Good Morning 3 sets /
MEDIUM
6 reps 3 sets /

80 85% 3 ; Deficit RDL + SHRUGS

4 6+6 reps
MEDIUM
Back SQUAT (1 RM of BS) 3 sets /

Split SQUAT 5+5 reps Front SQUAT (1 RM of PC)

50% 1 ; 60% 1 ; 65 70% 3 ;
6 6 6 70% 1 ; 90% 1 ; 100 105%3 ;
MEDIUM 4 4 6
Rear Delt FLY 3 sets /

Barbell Squat JUMP 3 sets /

12 reps
5 reps Barbell Squat JUMP 3 sets /

5 reps
2 POWER
WEEK CLEAN
/6 TRAINING PROGRAM
SESSION 1

SESSION 2
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 3
3 ROUNDS 3 ROUNDS 3 ROUNDS
Reverse HYPEREXTENSION 15 reps SUPERMAN Row 15 reps Single leg HYPEREXTENSION 6+6 reps
DB Seated Single Leg Squats 4+4 reps ABS 15 reps DB Seated Single Leg Squats 4+4 reps
Elbows stretching with RB BOX JUMP 6 reps Elbows stretching with RB

LIGHT MEDIUM LIGHT

Muscle SNATCH narrow grip 2 sets /
Musсle Squat CLEAN+
4 sets /
Clean PULL till p/p +
2 sets /

6 reps Front SQUAT 3+3 reps Muscle Squat CLEAN 3+3 reps
MEDIUM Hang Clean PULL + Hang Power CLEAN
Power CLEAN (1 RM of PC) 4 sets /

Romanian DEADLIFT 6 reps (1 RM of PC)

50% 2 ; 60% 2 ; 70% 2 ; 75% 4 5 ; 50% 60% 70% 75%
3 3 3 2
MEDIUM 3 32 ; 2 22 ; 2 23 ; 1 22 ;
Clean PULL (1 RM of PC) 4 sets /
Block Clean PULL (1 RM of PC)
Bulgarian SQUATS 4+4 reps
90% 2 ; 105% 2 ; 115 125% 3 ; 90% 2 ; 110% 2 ; 120 125% 3 ;
4 4 3 4 4 4
Back SQUAT (1 RM of BS) Paloff PRESS 3 sets /

10+10 reps Back SQUAT + Front SQUAT (1 RM of PC)

75% 4 ;
4 100% 3 4 ;
3 3

Depth JUMP 3 sets /

3 sets /

6 reps Depth JUMP 6 reps

3 POWER
WEEK CLEAN
/6 TRAINING PROGRAM
SESSION 1

SESSION 2
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 3
3 ROUNDS 3 ROUNDS 3 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN Swim 15 reps HYPEREXTENSION side 10 reps
flexion
Gakk SQUAT 12 reps ABS 15 reps Gakk SQUAT 12 reps
Elbows rotation BOX JUMP 6 reps Elbows rotation
MEDIUM MEDIUM LIGHT
THRUSTER 2 sets /
Clean PULL till p/p + Muscle 3 sets /
Muscle SNATCH narrow 2 sets /

5 reps Squat CLEAN 4+4 reps grip 6 reps

Hang Power CLEAN + Front SQUAT MEDIUM Power CLEAN + Hang Power CLEAN b/
(1 RM of PC) 3 sets /
kn (1 RM of PC)
50% 60% 70% 75% Deficit RDL + SHRUGS 6+6 reps 50% 60% 70% 75% 80% 85%
3 32; 3 1 2; 3 1 2; 3 1 3 4; 2 22;1 2 2; 1 2 2; 1 2 2;1 2 2; 1 1 2;
Mid thigh Power CLEAN (1 RM of PC) CHALLENGING Clean PULL (1 RM of PC)
Split SQUAT 3 sets /
90% 2 ; 115% 3 ; 125 135% 2 ;
60%3 ; 4+4 reps 4 3 2
4
MEDIUM Bench Back SQUAT (1RM of BS)
Clean PULL+Hang Clean 50% 1 ; 70% 1 ; 85% 3 ;
PULL (1 RM of PC) Rear Delt FLY 3 sets /
4 4 4
70% 1 ; 100%2 ; 120 130%2 3 ; 12 reps
1 3 1 3 1 2 SUPERSET
Half SQUAT Hold 3 sets / 30 sec
Depth JUMP 4 sets /

8 reps Depth JUMP 3 sets / 6 reps

 POWER
WEEK CLEAN
4/6 TRAINING PROGRAM
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 1 SESSION 2 SESSION 3

3 ROUNDS 3 ROUNDS 3 ROUNDS
Reverse HYPEREXTENSION 15 reps SUPERMAN Row 15 reps Single leg HYPEREXTENSION 6+6 reps

DB Seated Single Leg Squats 6+6 reps ABS 15 reps DB Seated Single Leg Squats 6+6 reps

Elbows stretching with RB BOX JUMP 6 reps Elbows stretching with RB

MEDIUM LIGHT MEDIUM

Musсle Squat CLEAN+
2 sets /
3 sets /
2 sets /

CLUSTER Muscle SNATCH 5 reps

Front SQUAT 3+2 reps 5 reps

Hang Clean PULL + Hang Power CLEAN MEDIUM

Power CLEAN (1 RM of PC)
(1 RM of PC) 4 sets /

Explosive Good Morning 6 reps 50% 60% 70% 80% 85% 90%
50% 60% 70% 75 80% 2; 2; 2; 2; 2; 2;
2; 2; 2; 3 4; 3 3 3 3 3 2
2 2 2 2 2 2 2 2
LIGHT Block Clean PULL (1 RM of PC)
Mid thigh Power CLEAN (1 RM of PC) 3 sets /

One leg RDL 100% 120% 130 135%

5+5 reps 2; 2; 3;
60 65% 4 4 3
3;
3
Back SQUAT + Front SQUAT (1 RM of PC)
3 sets /

Front SQUAT (1 RM of PC) Weighted Paloff PRESS 10+10 reps 50% 105 110%
1; 3 4;
4 2 2
70% 100% 120 125%
1; 2; 3;
3 3 3
SUPERSET
Half SQUAT Hold 3 sets / 30 sec
Depth JUMP 4 sets /

8 reps Depth JUMP 3 sets / 6 reps

5 POWER
WEEK CLEAN
/6 TRAINING PROGRAM
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 1 SESSION 2 SESSION 3

2 ROUNDS 2 ROUNDS 2 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN Swim 15 reps HYPEREXTENSION side 10 reps
flexion
Gakk SQUAT 12 reps ABS 15 reps Gakk SQUAT 12 reps
Elbows rotation BOX JUMP 6 reps Elbows rotation
MEDIUM LIGHT
THRUSTER 2 sets /
Clean PULL till p/p +
LIGHT
4 reps 3 sets /
Muscle SNATCH narrow 2 sets /

Muscle Squat CLEAN 3+3 reps grip 4 reps

Power CLEAN + Hang Power MEDIUM
CLEAN b/kn (1 RM of PC) 4 sets /
Power CLEAN (1 RM of PC)
50% 2 ; 60% 2 ; 70% 2 ; 80% 2 ; 85% 2 3 ; Deficit Medium Grip PULL 4 reps 50% 2 ; 60%1 ; 70% 2 ; 80%1 ; 85% 2 ; 90%2 3 ;
2 2 1 2 1 2 1 2 1 2 3 2 2 2 2 2
Clean PULL (1 RM of PC) CHALLENGING Mid thigh Power CLEAN (1 RM of PC)
Bulgarian SQUATS 3 sets /

90% 1 ; 110% 2 ; 130%3 ; 3+3 reps 65 70% 3 ;

3 3 3 2
Bench Back SQUAT (1RM of BS) Back SQUAT (1 RM of BS)
50% 1 ; 70% 1 ; 85 90% 3 4 ; 50% 1 ; 70% 3 ;
3 3 2 3 2

Barbell Squat JUMP 3 sets /

Barbell Squat JUMP 3 sets /

5 reps 5 reps
6/6 WEEK POWER CLEAN

TRAINING PROGRAM
GENERAL WARM UP
POSTWORKOUT STRETCHING

SESSION 1 SESSION 2 SESSION 3

2 sets / 2 sets /
2 sets /
Reverse HYPEREXTENSION SUPERMAN Row 10 reps HYPEREXTENSION
8 reps 8 reps
Elbows stretching with RB LIGHT Elbows stretching with RB
3 sets /

Muscle SNATCH 5 reps

LIGHT LIGHT
Muscle Squat 3 sets /
2 sets /

CLEAN+Front SQUAT 3+3 reps LIGHT THRUSTER 4 reps

3 sets /

CLUSTER 4 reps
Power CLEAN (1 RM of PC) Power CLEAN (1 RM of PC)
50% 60% 70 75%
2; 1; 3; 50% 60% 70% 80% 85%
3 2 2 2; 2; 1; 2; 1;
3 2 2 1 1
LIGHT 90% 95% 100% 103% 105%
1; 1; 1; 1; 1;
3 sets /
1 1 1 1 1
Good Morning 4 reps
RECOMMENDED ARTICLES
1. CLEAN VS POWER CLEAN CLICK HERE

2. THE NATURE OF MISTAKES CLICK HERE

3. FRONT RACK MOBILITY CLICK HERE

4. BEST JUMPS FOR POWER CLICK HERE

5. TIPS FOR POWER CLEAN CLICK HERE

6. HANG CLEAN VS POWER CLEAN CLICK HERE

7. TIPS TO IMPROVE CLEAN CLICK HERE

8. POWER CLEAN VS DEADLIFT CLICK HERE

9. ELBOWS ROTATION CLICK HERE

10. WHAT ARE ELBOW MOBILITY EXERCISES? CLICK HERE

RECOMMENDED
PROGRAMS
DURATION 6 weeks 3 weeks 12 weeks
GOOD FOR all season initial technical off season
development power training
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