The clean is an exercise unparalleled in its ability to train power in an athlete. The move calls upon many different muscle groups to hoist an impressive amount of weight to your chest in a tiny amount of time. Yes, technique can help make it easier, but at the end of the day power is the key factor to getting a good clean. Having a workout dedicated to this one exercise can also further improve results.
Clean (technique practice, so go light)- 5,5,5
Clean (work sets)- 2,2,2,2,1
Deficit deadlifts- 3x5
Front squats- 3x10
Medicine ball slam- 4x5
Ab rollouts- 3x to failure
This workout is incredibly short and will likely take you less than 30 minutes, but the stress it places on the body is so great that injuries are likely if you do any more. The goal with the deficit deadlifts it to help make you explode out of the bottom, often the hardest part of the movement. For the practice cleans, don’t worry about the weight. If your ego is going to be a problem, just simply use the bar and do a few more reps. The clean is a complicated movement and if you want to improve your numbers with it, you need focused training, and this workout will help achieve that goal.
Tell us how this workout goes in the comments!