I'm on my third week of a modified Bill Star 5x5 program, and I'm looking at possibly including power cleans.
Currently, this is my program:
Monday - 1x5 bench, 1x5 row, 5x5 squat
Wednesday - 5x5 squat (-20%), 5x5 deadlift, 5x5 military press, 5x5 pullups
Friday - 5x5 bench, 5x5 row, 1x5 squat
If there is any confusion in reading this:
1x5 - working up through warmup weights until reaching my 5 rep max, where I will move for one set
5x5 - working up through warmup weights, but hit the 5 rep max sets 5 times.
The program calls for squatting all three days, but only squatting the 5 reps max Monday and Friday. I'm considering throwing in powercleans on Wednesday, and removing the light squats.
I'm still new to the program however, and I'm not sure if that Wednesday workout is more beneficial than I'm seeing. I also have deadlifts that day, so it seems like it could fit in nicely. What do you think about it? 5x5 Wednesday..
If you're new to cleans, you should probably just start by working on technique and ridiculously low weights to start. I would throw any significant workload from cleaning on Monday and be done with it.
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