Clean – Level 5 – Upper-Intermediate


[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
3×3 Clean., 3RM clean., 5×1 Clean.


How to Progress

Every time you complete Workout A, Workout B or Workout C add a total of 2.5 lb to the bar for the next workout.

Lesson-specific notes

The purpose of level 5 is to provide you with a template where you can keep developing that movement gradually while you focus on other aspects of your Cross-Training training. By the time you are at level 5, you should be able to do pretty much any Cross-Training WOD with Cleans in it.

The amount of Clean training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you are consistent with Cross-Training you’ll still see development.

The above programming template will only get you so far. Progressing to advanced levels for the Olympic lifts requires highly specific training that is beyond the scope and purpose of this program. If you’re interested in learning more about that feel free to contact me and we can have a discussion.