Madcow 5x5 - Clean and Jerk instead of OHP
This is the routine I plan on using, I just have a question on it. Instead of doing OHP, can I do a clean and jerk? Or is there a way I can incorporate a clean and jerk or a snatch into this routine?
Also does anyone have a good guide to a clean and jerk or a snatch?
Monday Heavy Day
Squat 5 sets of 5
Bench 5 sets of 5
Barbell Row or Powerclean 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.
Wednesday Light Day
Squat 4 sets of 5
Incline Bench or Overhead Press 4 sets of 5
Deadlift 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Overhead Press and deadlifts are ramped up to a top set of five.
Friday - Medium
Squat 4 sets of 5, 1 triple, 1 set of 8
Bench 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.
"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler