OtherWeightliftingBenchmark

Big Clean Complex

Weightlifting

Solo

Workout Details

Other

6 Sets for Max Load:

1 Set =

3High Hang Clean + Hang Clean + Clean + Push Press

3High Hang Clean + Hang Clean + Clean + Push Jerk

3High Hang Clean + Hang Clean + Clean + Split Jerk

Note: One set consists of all 12 reps

1Focus on maintaining good posture throughout the lifts to prevent injury.
2Break down the reps into manageable sets if needed, e.g., 1-2 reps unbroken then rest briefly before finishing.
3Use the first few sets to work up to your max load slowly; avoid maxing out too early throughout the 6 sets.

Technical Focus

Monitor for proper form during the catch phase to prevent wrist and shoulder injury.

Rowing or Light Jog - 2-3 min(Focus on keeping the heart rate elevated and warming up the body.)

10-15 Shoulder Dislocates with PVC(Focus on improving shoulder flexibility.)
30 sec each leg Hip Flexor Stretch(Increase hip mobility for squats and cleans.)
30 sec each leg Ankle Mobility Stretch(Ensure good ankle mobility for solid squats.)

2 rounds

5-10 PVC High Hang Cleans(To practice the movement pattern.)
5-8 Push Presses with Light Weight(Warm up the shoulders and practice pressing mechanics.)
10-15 Bodyweight Squats(Activate the legs and hips for lifting.)

Reduce weight by approximately 20% and ensure all techniques remain sound.

1
high hang cleans
Maintain the same movements but at a lighter weight.
Weight: 135/95 lbs (61/43 kg)
2
hang cleans
Maintain the same movements but at a lighter weight.
Weight: 135/95 lbs (61/43 kg)
3
cleans
Maintain the same movements but at a lighter weight.
Weight: 135/95 lbs (61/43 kg)
4
push presses
Maintain the same movements but at a lighter weight.
Weight: 115/75 lbs (52/34 kg)
5
push jerks
Maintain the same movements but at a lighter weight.
Weight: 115/75 lbs (52/34 kg)
6
split jerks
Maintain the same movements but at a lighter weight.
Weight: 115/75 lbs (52/34 kg)

Reduce weight by approximately 40% and adjust movements where necessary.

1
high hang cleans
Maintain the same movements but at a lighter weight.
Weight: 95/65 lbs (43/29 kg)
2
hang cleans
Maintain the same movements but at a lighter weight.
Weight: 95/65 lbs (43/29 kg)
3
cleans
Maintain the same movements but at a lighter weight.
Weight: 95/65 lbs (43/29 kg)
4
push presses
Maintain the same movements but at a lighter weight.
Weight: 65/45 lbs (29/20 kg)
5
push jerks
Maintain the same movements but at a lighter weight.
Weight: 65/45 lbs (29/20 kg)
6
split jerks
Maintain the same movements but at a lighter weight.
Weight: 65/45 lbs (29/20 kg)

6 Rounds