The Factory Strength and Conditioning – Strength & Conditioning
Muscle Clean (5-4-3-2-1)
5 @ 50
4 @ 60
3 @ 70%
2 @ 80%
1 @ 90%
This says % but you can base it off % of feel
example – if 60% of your 1RM feels heavier than expected back it down so you can have a perfect rep
Power Clean (3-2-1-3-2-1)
Up and down waves
3 @ 50%
2 @ 60%
1 @ 70%
3 @ 55%
2 @ 65%
1 @ 75%
these are touch and go!
Bench Press (5-4-3-2-1)
5 @ 50
4 @ 60
3 @ 70%
2 @ 80%
1 @ 90%
