Adding in some Hang Cleans... Ideas?

[b fold the truth]

Ok, this week I am getting 2 new toys in my gym.
2.5" thick bar
3" thick bar

I need to start using these on a consistent basis. Intensity isn't that important but consistency is. I need to have my hands on these at least once a week for a few sets of something just to increase my grip strength on a bar this big. At the Pro Nationals (I plan to be there in 2004) I will have to clean and press a 300 pound non-revolving 2.5" thick bar for reps. I think that I can press the 300 pound best for 4-5 times now but I need to make the clean much easier that it would be now.

I was thinking about doing some thick bar hang cleans on my Thursday Speed Bench workout. My workout usually goes like this on Thursday's:
Thursday:
Speed Bench 247 x 3 x 9 sets, 45 sec rest between sets
315 x 1, 365 x 1 (optional)
Incline Bench, 236 x 10, 247 x 8, 258 x 6
JM Press, 3-5 sets of 1-8 reps (185-250)
Tate Presses, 4-6 sets with 35-40’s (optional)
Dbell Cleans, 3-4 sets with mini bands
Rows, 4-8 sets with bands
Hang Cleans, 3-4 sets with thick bar
Curls, 1-2 sets with bands
Abs

You can see where I added the hang cleans into the workout. I figured that I could drop 1-3 sets of rows and add in 3-4 sets of hang cleans with the thick bar with 135 or so.

What do you think? I'll post my entire week's plan in the very next post...g'me a sec.

B True

 

[b fold the truth]

Week 10 May 4th – May 10th

Sunday:
Deadlift Variation up to a 5, 3, and 1 RM
Front Squat, 1-5 sets
Pull Throughs 1-3 sets (optional)
Standing Calf Raises, 3 sets of 10 with 275
3-5 Events
Rev Hypers
Abs

Monday:
Log Clean and Press
1 Board Press, 3-5 sets
Lying Dbell Tric Extensions
Tricep Push Downs or Band Tric Exts, 2 sets of 10 (optional)
Lat Pull Downs or Chins, 2 sets
Band Rows, 2-6 sets
Face Pulls, 2-4 sets
Curls, 1-3 sets
Abs

Tuesday: Off

Wednesday:
Box Squats, 225-275 plus heavy and mid bands for 6 sets of 2, 30-45 sec rest
1-3 heavier sets with bands
GM Variation (light) 3 sets of 5
Speed Pulls, 4-10 singles, 510-560
Pull Throughs, 3-4 sets (optional)
Band Ham Curls (optional)
Leg Extensions (optional)
Rev Hypers or Glute Ham Raises, 3-4 sets (optional)
Calf Raises
Abs

Thursday:
Speed Bench 247 x 3 x 9 sets, 45 sec rest between sets
315 x 1, 365 x 1 (optional)
Incline Bench, 236 x 10, 247 x 8, 258 x 6
JM Press, 3-5 sets of 1-8 reps (185-250)
Tate Presses, 4-6 sets with 35-40’s (optional)
Dbell Cleans, 3-4 sets with mini bands
Rows, 4-8 sets with bands
Hang Cleans, 3-4 sets with thick bar
Curls, 1-2 sets with bands
Abs

Friday: Off

Saturday: Off

 

[coolcolj]

looks good - I would do the hangcleans first man. That is what I dod, even on days when I bench and other stuff

doens't have to be heavy, just get the groove and feel going - nice warmup too. twice a weak for a few singles and doubles will help a bunch

for you doing clusters of singles and doubles is what you want

 

[b fold the truth]

Ok...doing them first is NOT an option. I want to be completely fresh for the speed bench/incline/jm press work.

2x per week? What about doing the 2.5" bar on Monday and the 3" bar on Thursday? Does that sound better? Any other exercise that I could do for a variation with the thick bar? Something that would give me a little grip work and not tax my legs/back/shoulders to the extent that it would affect my workout (both next day and the rest of that particular workout)?

Thanks...off to bed.

B True

B True

 

[coolcolj]

Well if you do them from the high hnag, just with a 2-3 inch dip then they won't taz you legs and back too much.

But the fact is any sort of olylift with do that, but becuase your doing from the hnag and TUT is low, plus with low reps, the impact is minimal, but your CNS will get worked, depends on how heavy you go. If you stay below 80% you should be fine, and go heavier every so often.

Sounds good what you said about the 2 different bar widths.
Variations? not sure what your getting at

 

[endpoint]

how many reps were you thinking?

 

[IronLion]

here is what I would do: Do a couple sets of ovehead squats with the 2.5'' bar on sun and wed before you dead or box squat, this will work your grip and get you used to having it above your head and warm you up at the same time. Thursday I would cut the db cleans and do 3x6 pulls from the floor then 3x6 pulls from all with the 3'' bar. Every two or three weeks focus on a different part of the progression.

 

[b fold the truth]

Sounds good what you said about the 2 different bar widths.
Variations? not sure what your getting at

Variations...like snatches, full clean, etc... I could even try some clean, jerk, and overhead squat combo sets...

B True

 

[b fold the truth]

how many reps were you thinking?

I was thinking in the light range of 5 reps or so. Like I said, I am not doing this to be hard...just adding some light grip volume to my routine and I may get a little trap/back work from it...

B True

 

[b fold the truth]

here is what I would do: Do a couple sets of ovehead squats with the 2.5'' bar on sun and wed before you dead or box squat, this will work your grip and get you used to having it above your head and warm you up at the same time. Thursday I would cut the db cleans and do 3x6 pulls from the floor then 3x6 pulls from all with the 3'' bar. Every two or three weeks focus on a different part of the progression.

Still...I will not do these or any other ol lift before my main exercise. The ME exercise and the box squat are far more important than the work with the thick bar.

The dbell cleans are for rotator cuffs...not like a dbell clean (OL style).

B True