Barbell Power
Six weeks around the power clean, for a lifter who wants the bar to move fast. The clean is a skill — this block treats it like one.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and enough floor to pull from. No bench anywhere in it, no cables, no machines.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Clean
- Power Clean 5 × 3
- Front Squat 4 × 5
- Barbell Row 3 × 8
- Plank 3 × 45 sec
Full rest between clean sets — two to three minutes. This is practice, not conditioning, and the last triple should be as sharp as the first.
Day 2 Strength
- Back Squat 4 × 5
- Overhead Press 4 × 5
- Romanian Deadlift 3 × 8
- Dead Bug 3 × 12
The plain strength day that pays for the fast ones. Nothing here needs to be quick — just heavy and honest.
Day 3 Clean & Press
- Clean and Press 4 × 3
- Barbell Lunge 3 × 8 each side
- Chin-up or Inverted Row 3 × 8
- Side Plank 3 × 30 sec each side
One clean, one press, per rep — no pressing twice off a single clean. The lunge comes off the rack like a squat does.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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