Big Clean Complex
Workout Details
6 Sets for Max Load:
One set consists of all 12 reps
Coaching Tips
Strategy
- 1Focus on form, especially as you get fatigued from repeated lifts.
- 2Break the sets into manageable loads; prioritize quality over quantity.
- 3Consider performing 2-3 reps of the High Hang Clean before transitioning to the Hang Clean.
- 4Ensure a smooth transition between lifts to maintain efficiency and save energy.
- 5Utilize the rest time wisely between sets to maintain maximum effort.
Safety Considerations
Technical Focus
Ensure proper technique in the landing positions to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jump Rope - 2 min easy
Mobility Warm-Up:
- 10 Shoulder Dislocates
- 10 Hamstring Stretch(Hold for 2-3 seconds)
Activation Set:
3 rounds- 5 High Hang Clean with PVC Pipe(Emphasize hip drive and landing position)
- 5 Push Press with PVC Pipe(Focus on full hip extension and active shoulders)
Activation Set:
3 rounds- 3 Hang Clean with Light Weight(Practice the transition from high hang to clean)
- 3 Split Jerk with Light Weight(Focus on foot placement and recovery)
Scaling Options
Intermediate
Reduce weight by ~20% and use lighter movements if necessary.
- 1
high hang clean hang clean clean push press
Use lighter weight and/or a smaller range of motion.
Weight: 135/95 lbs (61/43 kg)
- 2
high hang clean hang clean clean push jerk
Use lighter weight and/or a smaller range of motion.
Weight: 135/95 lbs (61/43 kg)
- 3
high hang clean hang clean clean split jerk
Use lighter weight and/or a smaller range of motion.
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce weight by ~40% and/or utilize modifications for movements.
- 1
high hang clean hang clean clean push press
Use a broomstick or light bar.
Weight: 80/55 lbs (36/25 kg)
- 2
high hang clean hang clean clean push jerk
Use a broomstick or light bar.
Weight: 80/55 lbs (36/25 kg)
- 3
high hang clean hang clean clean split jerk
Use a broomstick or light bar.
Weight: 80/55 lbs (36/25 kg)