What is the differance between a CLEAN and a POWER CLEAN and the clean in the CLEAN & JERK?

A clean and a power clean are mostly the same motion. In the clean, however, you only pull the bar high enough to pull yourself under in a full squat. Your butt touchs your ankles. In a power clean, when you get under the bar, your thighs should be parallel to the floor or above. More pull, less dive under. The clean and jerk uses the same clean...but with a seperate lift attached to take the bar from the shoulders to overhead. Go to the exercises section...

Jeff: A "clean" is taking the bar from the ground to a "racked" position at your upper chest / clavicles (you probably knew that).

There are two main variations: a "squat" clean calls for catching the bar in a deep squat (i.e., pulling the bar off the ground to abour waist high and DIVING under it) . . . and then standing up at the end. A "power" clean catches the bar higher (with less of a squat, more like just a knee dip).

Squat cleans are harder to do, require more skill and make for a harder workout . . . but mastering them will ultimately allow you to handle heavier weights.

If the WOD doesn't specify, you're free to do what you like . . . which for me, means I'll probably start out in squat cleans and gradually deteriorate to power cleans.

As far as I know, the clean of the "clean and jerk" can be either one of these . . .

Coach Burgener keeps it really simple. He says a (squat) clean is just a missed power clean. In other words, anytime you can pull the bar high enough to power clean it, you should. It's more efficient. The problem is that when you get to heavier loads, you can't pull high enough to power clean. At that point, you have to dive low into the full squat to catch the bar and stand up. It's harder and more work, but it's the only way in these cases.

The main exception to this for us CrossFitters is when squat cleans are officially prescribed in the WOD.

Tony, thanks for sharing that insight. I'd never thought of it that way, and it makes a lot of sense.

Tony B

Keeping it real

Nice work.......way better than your standup comedy

How much rest between sets of the clean. Is it one rep ten times as fast as you can go or one rep ten times increase weight then do next rep

Nice to see I'm not the only one that's got his daughter working on the rings.

Is there any easy way of finding the comments that we wrote the last time we had this exercise? I made some notes in my exercise book, but more detailed notes in the comments last time.

Patty,
Nicole just asked "What's your stand-up comedy?" I said case in point.

Does anybody know any remedies for severe shin splints. My old track coach showed me some execises but they aren't working. If anybody can help I would greatly appreciate it. Thanks.

Dave,

RICE - rest, ice, compression, and elevation.
Time is really the only thing to cure shin splints.
Some will run on them lightly and some will take total time off.

I'll let someone more qualified suggest a regimen that might work best for active recovery.

Matt G. - continuing from yesterday's thread - there were things i did before that i don't really relish repeating. Throwing up while running and carrying lots of weight while moving quickly are two of them (a usually followed b). So I applaud those of you that choose to weigh more while running. Running alone is enough of a challenge for me.

Of course, as soon as I can do 30 pullups (currently at 24) I'm going to start using weight too.

Dave how old are the shoes you run in? I find when I start getting shin splints its time to retire mine. Don't forget to ice your shins after exercise and maybe even rest then for a while eg row rather than run, till the pain goes away.

Tony-

Don't let her bully you.

-D.

todays Wod
clean
60kg,65missed,65,70missed,70missed,70missed,60,60,70missed,70missed.
i really had a shocker today.
finished with some technique work on the clean, because i defintely need some work on these.

Dave, I used to get shin splints when running on the road or sidepath. However, since running on the treadmill, I haven't even had to think about it. That's not an answer to your question I realise.

Vito,
It's a max effort (ME) day. Take as much rest time between sets as neccessary to lift your 1 rep max each time. Think of it as 10 sets of 1 rep.

Did the Painstorm today.

Time 1hr 8mins 38secs....

ouchy.....i actually can't move

40, 45, 50, 55, 57.5, 60 miss, 60 miss, 50, 50, 50 kilos.

85# X 10 power clean. One miss. Good to be back from traveling so I can get back into CF!

BW = 170

135x1
155x1
175x8

Great workout.

No breaking records today but shoulder felt good. Hope to be back to full weight soon.

95,105,115,125,135x2,125,115x3

just did DBs today... worked up to 55# DBs

all I had was a 100 lbs barbell so I just did one set of 10 reps of cleans, but I still didn't feel like it was tough. I did do Bas Rutten's MMA workout but with ankle weights so I did get a good workout today.

Good morning all,
Workout as follows
Lisa Clean (all weight in kilos) 45x2, 50x1, 55x1, 60x1, 62.5x1, 65x1, 70x1x2, 72.5x1, 70x1 (moderate/heavy; still rehabillitating a trap strain). Bdw. 59.6 kilos
Jon CJ 50x3, 60x2, 70x1, 80x1, 85x1x12 (moderate). Bdw. 82 kilos.
Ahhh, rest! Bye...

Joint mobility followed by clubbell training:

1x2 minutes 15# mills - 30R/28L, switch at 1 minute buzzer
1x3/3 20# mills (big surprise that I could do them!! )
1x3 minutes 15# mills - switch every 30 seconds at 15 reps. Made it just under the buzzer sounding. The 15 club virtually flew after using the 20!
1x3/3 20# mills
1x2 minute 15# mills - 30L/30R switch at 1 minute
2x10/10 10# alternating inward/outward pendulums every rep
2x10/10 5# forward and backward circles

Shoulders are still fatigued and sore, but the painful popping and grinding from yesterday is gone.

WOD: 10x1 100# butt to ankles squat cleans setted with 5 alternating grip Chinese pullups.

The shift work, overtime and lack of days off are wearing on me. I was unable to focus enough to maintain good form with a heavier weight. Between yesterday's and today's poor performances and my overall fatigue I think it's time for a backoff week.

135
145
155
165
170(PR)
175(fail)
165
170
175(PR)
175
180(PR)

Weight in pounds:
185
185
205
205
205
215 (PR)
215
225 (PR)
225
235 (PR)

BW: 205

Did some pushups afterward because there haven't been any in the WOD for a while. Time to hit the pool!!

Oh I have a quick question. Does anybody feel pain/soreness in their groin/hip flexor area after cleans, OH squats, etc? I actually had to stop training for a few months last year because I had slightly torn tendons in my groin. Just curious as to what may cause this and if anyone else has had similar problems. Any thoughts?

Its the first time I've tried cleans with a barbell. Lots of KB cleans though. The workout was more mental than physical for me.
115 165 fail
125 165 fail
135 155 fail
145 145 fail
155 135

135
145
160
170
180 Failed
180 Failed
180 PR
135 worked on form
135
135

Thanks kevin for the help. Fi that's what's wierd my shoes are brand new. Matt thanks for the help. Thanks guys I appreciate the help.

135 x 2;
145 x 3;
155 x 3;
165 x 2 (Failed); and
135 x 5 continuous.

Haven't doen cleans in years. Need to work technique

Warmed up with 105lbs x 5, with jerk.

145
155 x 2
165 x 2
175 Failed
175 x 3 (PR)
155

Form started to get a bit shaky on the 175s, so I wanted a clean one at the end. 155 came up easy.

Next time I'll get BW(185)

Jon,
You've probably exacerbated the original injury with general use. Any type of squatting, especially wider stance squatting, is going to place a strain on your groin (especially after running 10K). If you are going to work through the injury, light weight that do not cause wincing pain is usually safe and helpful for recovery.

bw 217

225
225
225
225
225
245 failed
245 failed
225
225
225

tougher than I thought. Anyone know a good benchmark for fitness on these? Bodyweight x 5, 150% bw x1, etc...

95
115
125
135
135
145
145
155 (PR)
135
135

BWT = 150

Hey Austin, from what I have heard and seen, if you can do 5-6 reps with your bodyweight, that is pretty good. Obviously some can do alot more, and some can't even do their weight once. If you were able to do singles with 225 for a few sets, then next time try doing 2-4 reps in a row with it. Hope this helps!

bodyweight 150
started at 65 and went up to 95 kilos...cleaned it twice.

First time practicing the clean but my legs are screaming for a day off. Practiced hanging power cleans w/ 45# and 65# (about 50 reps total) trying to learn & understand the technique.
- mixed in a little bodybuilding stuff (upright rows, reverse curls, bent over rows) for a little variety and something easy on my legs.

BWT - 160

65 x 3
75
95
115-failed
115-failed
95
95-barely

BWT 185
Warmup- barx3, 95x3

185,185,185,185,165,165,165,175,175,175

Felt my form breaking down on the 185's so i dropped the weight...was doign a deadlift/revers curl...175 felt a lot better.

Clean:
135,155,155,175,175,175,185,185,185,135,135 then...

4 Rounds of:
Run to end of block and back (~700M)
1.5 pood KB snatches 10L/10R

Time=16:51

10 X 115, which is all the weight I have available. No way to get to the gym today.

SQ Clean(in lbs.)
140,160,180,200,210,210,220,180,180,180

BW 145#
warm-up: 135# x 10
170,175,180,185,190,195,200,205,210,215, 220max
personal best 235# full squat clean back in april.
I've been slacking on the cleans lately.

A good session yesterday morning, but no 10K in the aft., family came first.

185, 190, 195, squat clean
205, 215, 220, 225, 235(PB)
245(PB), all power cleans
250, two singles, the second one, better than the first
255 for a single.
Thats 30lbs on my personal best, and puts me right around bodyweight on the cleans.

1 mile run, 7:53

This will be my last heavy session for the week, as I have another strongman comp. next sunday.

Steveo

BW 190: 165,175,185,200-miss, 200-miss,
185,190,195,200,200. All power cleans, need lots of work on squat cleans.

Finally picked up a 300 lbs weight set with an olympic bar, so I can finally do the oly lift WOD's again! Stoked!

Starting from behind the eight ball though. I'm weak, but hopefully that will change like everything else has since I started Crossfit!

95
105 x 2
110 x 2
115 x 4
120

Took Crossfit and made it directly applicable---built a deck on the rooftop patio of our townhouse, so that means I hauled muliple 2x6x12's up 4 stories. I think that counts as 10 single sets of cleans.

95 lbs
115 lbs
135 lbs
155 lbs
165 lbs fail
165 lbs fail
155 lbs fail
155 lbs
155 lbs
115 lbs x 3 (trying to improve form)

New to crossfit. This is the first time I tried to clean more than 115. My form really sucks. I was able to get 165 up chest high but hesitated on getting under it and missed the lift. I got to do more of these with light weight until I can dip under the bar confidently.

Kevin

65, 95, 115, 135, 145, 155 (f), 150, 155 (pr)

It's 0341 here in Balad, IZ, so I just thought I'd wish you all a good 4th. Pour a little out for our fellows, if you know what I mean....

Kev, thanks for helping JP with the move. I'll post weight later....

I realized i did only 7 reps so I went back and did 115# butt-to ankles squat cleans. btw my bodyweight is 130.

Thanks Jon. Makes sense to me. I think five reps of body weight is good. I think I'm going to start trying to keep track of these benchmarks.

155-175-175-175-185-185-195-195-195-205(miss)-155

Form is slowly getting better...it's amazing what you learn at a seminar (like the fact that your form sucks). Did a lot of multi-rep sets before/after the singles trying to reinforce good habits. WOD was #3. Started off the day with a run(2)-swim(1)-run(2), pack w/swim gear and a bit of extra weight on the run portions.

To all of you who have or who are out there watching over us civilians...I offer you a very heartfelt thank you on this eve of 4 July. It would be impossible for me to fully express my gratitude to all of you. May God bless you and your families always.

"Greater love hath no man than this, that a man lay down his life for his friends." -John 15:13

Got up to 80kg (not including bar)so with bar I have no idea. Failed at this though. Bodyweight is just under 80 kg but I'll get it next time it comes round.

CF warm up -up to 3 sets of 5 pull-ups
45lb clean...then heard the pop in my knee...wait for it...ahhh!!! there's the pain. Shrugged that off decided to continue with hang cleans with Ahmik handing me the weight.
55lbs
60lbs
65lbs (PR)
70lbs (miss)
70lbs (missed again)
65lbs (missed)
55lbs
55lbs
55lbs

BWT 175
135
155
185-failed
155
165
170
175
180-failed
165
165
175
180(PR)

Jeremy

Body weight 81.3kg. Cleans 60kg. Try 65kg next time. Did a class of Body Attack afterwards.

And good luck Steveo! Go get 'em.

BW 170

135
155 (Old PR)
160 (fail)
160 (New PR)
160
160 (fail)
145
145
135 Form improved with lower weight
135

Ahmik in 'da [deep bass] HOUSE [/deep bass]. Nice job on the PR.

Hips and legs still FRIED from Friday's competition.. err... workout with Messano

WOD #1
Got up to 195lbs power cleans. I felt too tight/tired so I went home, ate a lot, re-read the CFJ on clean technique and came back later

WOD #2
Got up to 185lbs squat cleans. Form improving, but still needs a lot of work/reinforcement.

Finished with some butt to ground front squats up to 205lb.

Mike Donnelly

No cleans. Went bouldering instead. Nice.

Matthew, use the site search tool (right hand side of main page) to google on your own name and anything else that will narrow it down such as year, month, "cleans" etc.. The search tool indexes all of the workout comments. Nice feature.

CFWUx3 less pullups
handstand drill
medball cleans for 10 min

95
135
155
170
185 miss
185 power
190 miss
190 power (new PB)
190 deep
190 deep
185 deep
185 deep

L-sits x 4

Bodyweight 145

65
85
105
125
135
145 (PR, finally got bodyweight up! And I made sure the whole gym knew about it)
145
155 (PR)
155 (miss)
145

Did this with my brother. Got weird looks from people when I half-dropped the 145 load when my grip failed at the hang following the lift. Good thing this gym has friendly, warm & fuzzy rubber-coated plates instead of plain steel ones.

Cross Fit Warm up 3x12. Got 3, 3+3 and 4(New PB)+2+2,unasissted Pull Ups in warm up,rest were with band.Right shoulder really sore, has been since thursday so sub'd in bench dips.
Plus cleaned 5X20kg ,5X30 and 2X40kg to work technique.
1-42.5kg/ 93.5lbs
1-42.5/93.5
1-45kg/99lbs (New PB)
1-45kg
1-45kg (missed,rang physio at this point)made 30kg
1-35kg
1-35kg
1-35kg
1-37.5kg
1-40kg.

50min Kickboxing Cardio

Physio

Now shoulder strapped have to rest/ice etc for two days. Good thing tomorrow's a rest day.

Rower: Time 16.1min 300Cal 4550meters
Stairmaster Time 30min 450Cal

Cleans:
5X135
5X135
5X145
5X145
5x135

1st time to do Cleans on WoD:
(in lbs.) 95, 95, 100, 100, 115, 115, 115, 115
BW = 155lbs.

155-185-185-185-205-205-205 missed-205 missed-185-185
need to work on my technique at lighter weights. not enough explosion at the start and not enough bend in the legs at the top.

bw: 190

185
195
205
215 (fail)
215
220 (fail)
225 (10# PR, I think)
235 (fail)
235 (fail)
225 (fail)

Wife:

85
75
85
95
105
115 (fail)
115 (fail)
110 (fail)
110 (fail)
110 (fail)

weights in kg
2 x 65
2 x 70
2 x 72.5
2 x 75
1 x 77.5
1 x 80
first time in a long time i have cleaned the 80

Body weight 70 KG

All weight in KG's

2 warmup sets. 5 x40, 3x50

55
57.5
60
62.5
65
67.5
70 Fail
70 Fail ( Big psychup)
70
72.5

Very happy with the effort. Been ages since I've done low rep cleans.

Sandy:

105
115
125
135
145
155
165
175 (fail)
170 lbs

PC from floor
150, 170, 190, 200, 205, 210 - up 15lb from last time

Full sq cl
150, 170, 190, 200, 210-just missed out in front

finished with hpc and ohs - 95lbs x 15 reps x 3 sets

95-95-135-135-155-155-165-165-175-175

Worked ladder pulls ups, some db swings (60lbs).

BW=209

95#
135#
155#
165#
175
185
190 Bad Form
195 Fail
185
180
195 Fail, 175 Fail
155

Fun and Challanging, Need to get some instrucion for form.

power cleans
3 x 110
1 x 115
1 x 125
1 x 135
1 x 145
1 x 150
1 x 155
1 x 155
1 x 145
1 x 135
BW = 165

subbed painstorm III.
1 hr 47 min.
92 degrees & sunny.
65# situp + c&j
10# wallball to 12' target
subbed rage ball for box jumps
subbed hang snatch 45# for swings
25# TGU + lunge+lunge

Day late and a dollar short. Missed the WOD yesterday but picked it up today.

Realized as I walked out of the gym after my workout that I did hang cleans instead of the prescribed cleans. I got pretty hammered just doing hang cleans, but felt slightly stupid because I got them mixed up.

Anyhoo,

Warmed up with 7 minute run and 1000 meter row.

BW=180

1X95
1X145
1X195 (fail)
1x165
1X185 (fail)
1X185 (success - thank you squatting)
1X185
1X185 (slight problems on coming out of squat)
1X175
1X175
1X185 (another fun squat re-entry)

Finished with:
10 rapid hang cleans with 135 lbs (2 sets of 5)
30 hanging sit-ups (3 sets of 10)
20 Kip Chins (2 sets of 10)
30 Wall balls with 8 lb ball - my gym, an LA Fitness, is lame with the medicine balls - (3 sets of 10)

Power cleans:
2-135
2-145
2-155
1-160(fail)
3-155

BW=161

135
145
160
170
185
195 fail
135 x 4 practice form

ohs 75lb x 8/kb swing 2pood x 10
ohs 75lb x15/kb swing 2pood x 20

Up to 255lbs. as Rx'd

First WOD by myself! I was introduced to CF by a friend and I think I am hooked for life!

This was also my first time doing squat cleans so I was a little shaky at times but I think I got the gist of it. Here is what I did (in lbs)

80; 90; 110; 120; 135; 145; 135; 135; 135; 135

Feels great right now but I am sure it will feel better tomorrow.

Warmup:
15# clubbells swipes: 100 in 10 min

Squat cleans: 95, 100
Power cleans: 105, 105, 105, 105, 110, 115, 120x6 misses, 115
44# kb swings x10 between cleans.

did something different yesterday

cfwux3
I pushed a wheelbarrow up and down my hill in front of my house 5 times. Wheel barrow was loaded with 100#. Wish I knew the incline of my hill. All I can tell you is everyone complains about going up and down it..It's pretty steep..

155
155
160
160 (f)
135
135
145
145
145
150 (f)
150
150

Then, 3 x 135 to practice a bit. Not much improvement in my weight. I'm concentrating more on my form, though. Still not deep in the squat, though.

Need lots of practice on getting under the bar.

Probably did it wrong, because it seemed like a break compared the last few WODs, but:
Warm Up 3 singles with 135lbs.
1. 185
2. 185
3. 195
4. 205
5. 215
6. 225
7. 225 (fail)
8. 225 (Up on clavicles, but lost control, failed)
9. 205
10. 205

Followed by a 30k bike ride. Bill

155
165
175
185x3
195x2
205 miss
205 miss

PC's at 185 and 195.

BW: 185

Tim

Nice cb swipe numbers Lynne!

Full squat cleans. I am now having trouble remembering how to power-clean. First day lifting heavy since my back injury.

BTW=150. Lifted 155-170# and everywhere in between. Met previous squat-clean PR.

-D.

Great, I have to post after the skinny kid who out lifts me.
Nice.

Maxed out at 160 this time, and finished with a triple at 140. All power depth, as squatting means a possible miss and dropping of the weight.
Or so I tell myself.
Finished with triples of one arm snatches and cleans. Cleans up to 80#, snatches at 65#, although 70# is entirely possible.
In and out of the gym in less than 45 min.

WU: 3 rds of 15 situps, 15 reverse situps, 10 pull ups, 10 dips

55
65
75
80-Missed
80
80
80
85 (barely made it)
85x2-Missed
80
80
80

Felt weak after 3 days of not working out. Moving from one state to another can really cut into your workouts.

1-5 185
6-8 215
9-10 225
Looking forward to coach B's class next Saturday.

BW: 180
135-155-175-185-195(PR!)-205(miss)-205(miss)-185-200(PR!)-185-185

PR by 25# Psyched!

BW 180

Misread the WOD and did C&J, bummer.

135
155
175
195 (clean and missed jerk, close though)
195 (same as above)
195 (oh so close)
190 (PR)
185
175

Then did the July 5 WOD: 5 x 400M + 15 snatches in 25:27.

135
155
175
185 (fail*3)
175 (fail*1)
155
155
155
155

135lbs., worked on form, legs were hurtin'

NO TIME (C)
10 MIN WARM UP BIKE
CROSSFIT WARMUP
135LBS X2SETS
155LBS X1SET
175LBS X7SETS
NO MISSES READY TO MOVE UP
10 MIN COOL DOWN BIKE

visit to Pgh. legs still fried.

stained a deck for time: 180 minutes.

practiced squat cleans with 115lbs.

had Tabata pushup contest with Pete. He sold out early, but still managed 88. I surprised him with a come from behind victory with 97.

next, upright dip position static holds. after 3 rounds Pete passed my time of 1:30 with 1:45.

finally, static hold pullup hang contest. Pete allowed me a win with 1:30.

Oh great. Do the WOD a day late to catch up, and I look and see all the numbers from people even smaller than I am (I'm about 170-175 lb) who lifted waaaaay more than I did. Grr. Phooey on *all* of you! But I did make myself do full-range squat cleans, which I'm pretending means I could have done more if I'd just powered the bar up. (Hey, I'm entitled to my excuse, too!)

Anyway, modified CFWUx3 then (everything in pounds):
130x2
140x2
150
150 (fail) (twice)
140x2
150
160 (fail)
160 (this seems to be my current 1RM)

Warmed down with 100x5 more for form, 100x5 HSC, 100x5 clean & press (strict on the form again)

My forearms hate me now.

SF,
Andy M

Wade/JT/Luc all maxed at 165. Luc weighs 170, we first two have a ways to go yet before BW.

1x65kg
1x65
1x67.5
1x67.5
1x70
1x70
1x72.5 (miss)
1x72.5 (miss)
1x72.5 (miss)
1x70
1x70kg

Couldn't meet my old PR of 72.5kg. Felt weak. Very disappointing...

1x135
1x145
1x165
1x185
1x195
1x200(miss)
1x200(miss)
3x185
I just can't break the 200 mark I will get it next time.

Abraham Lincoln Crossfit

Tom (bw 195lbs.)
105,115,125,135,135,135,145,145,145,145

last time I did cleans, last month, it was with 105 lbs.

135#
145
145
155
155
165
165
165
175
175
* missed 185# twice

I have no push JOhn, need you back, I only got up to 145 after missing it twice I finally got it

135
145
150
155
160
165
170 new PR
170 missed
150
150

bodyweight 132lb