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Cleans & Clean Met Con

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Image result for math percentage problems clean met conAre you interested in geeking out on some technical lifting information? I feel like since you are going for your 1RM on the Squat Clean today it might be fun to have a little perspective about your Power and Olympic lifting ratios. My WHAT you ask? That’s right, there is research out there that tells you if you lift x in one type of lift you should be lifting y in a corollary lift. Check out this article on this topic. It directly relates to today’s work and I think this tidbit of information is particularly helpful given all the regular squat work we’ve been doing:

  • Clean = 80-84% of the squat, 54-56% of the deadlift¹

For those of you that are math challenged like me–if your 1RM front squat is 150 then your 1RM squat clean should be around 120. If it is not and you are way below that number you have some work to do my friend. Most likely in your hips but everyone has their goat and that’s what we as coaches are here for. Especially at Barbell Club. You should start going to that more often if you really want to get your lifting ratios where they should be.


Image result for DOMS Clean met con
After today’s workout you should be on the lookout for DOMS. Lots of wall balls and squat work today can make you a little uncomfortable the next few days. This is an excellent article that goes into some more detail about how to identify, prevent, and treat any pain you may feel after any workout.





Wednesday’s WOD

10 minutes to find 1RM Full Squat Clean

For time: “Clean Met Con”

Row 75 Calories
50 Wall Balls 20/14#
10 Hang Cleans (full squat) 205/135#
50 Wall Balls 20/14#
Row 75 Calories


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