XLAthlete.

com Clean & Jerk Program For Wrestling

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Week 1 - Workout 1 Week 2 - Workout 1

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Rest After Set Information

Clean and Jerk Rest After Set Information
Weight Reps Per Set Weight Reps Per Set

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30
0.0 3 Reps 3:00 (1+1+1) 0.0 3 Reps 3:00 Use cluster sets
0.0 3 Reps 3:00 15 sec of rest 0.0 3 Reps 3:00 (1+1+1) 15 sec rest
between clusters
0.0 3 Reps 3:00 0.0 3 Reps 3:00 Maximize Speed
0.0 3 Reps 3:00 Maximize Speed 0.0 3 Reps 3:00
0.0 3 Reps 3:00 0.0 3 Reps 3:00

Week 1 - Workout 2 Week 2 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Use empty bar and Use empty bar and
Clean and Jerk Warm Push Press 5 Clean and Jerk Warm Push Press 5
follow instructions follow instructions
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean From Blocks Clean From Blocks

Above Knees Weight Reps Per Set Rest After Set Information Above Knees Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 Use cluster sets Pair W/ Exercise Below 0.0 3 Reps 3:00 (2+1)
0.0 3 Reps (2+1) 0.0 3 Reps 15 sec of rest
Rest after you Rest after you between clusters
0.0 3 Reps complete one set of
15 sec of rest 0.0 3 Reps complete one set of
between clusters
0.0 3 Reps each exercise 0.0 3 Reps each exercise Maximize Speed
0.0 3 Reps Maximize Speed 0.0 3 Reps
Push Press Push Press
0.0 3 Reps 0.0 3 Reps
0.0 3 Reps 0.0 3 Reps
0.0 3 Reps 0.0 3 Reps
 XLAthlete.com Clean & Jerk Program For Wrestling
Week 3 - Workout 1 Week 4 - Workout 1
Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Clean and Jerk

Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
0.0 1 Rep 1:30 (1+1+1) 0.0 1 Rep 1:30 (1+1+1)
0.0 3 Reps 3:00 or (1+1) 0.0 3 Reps 3:00 or (1+1)

0.0 3 Reps 3:00 20 sec of rest 0.0 2 Reps 3:00 20 sec of rest
between reps between reps
0.0 2 Reps 3:00 0.0 2 Reps 3:00
0.0 2 Reps 3:00 Maximize Speed 0.0 2 Reps 3:00 Maximize Speed
0.0 2 Reps 3:00 0.0 2 Reps 3:00

Week 3 - Workout 2 Week 4 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean From Blocks Clean From Blocks

Below Knees Weight Reps Per Set Rest After Set Information Below Knees Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1)
0.0 3 Reps 15 sec of rest 0.0 3 Reps 20 sec of rest
Rest after you between reps Rest after you between reps
0.0 3 Reps complete one set of
0.0 3 Reps complete one set of
0.0 3 Reps each exercise Maximize Speed 0.0 3 Reps each exercise Maximize Speed
0.0 3 Reps 0.0 3 Reps
Power Jerk Power Jerk
0.0 3 Reps 0.0 3 Reps
0.0 3 Reps 0.0 3 Reps
0.0 3 Reps 0.0 3 Reps
 XLAthlete.com Clean & Jerk Program For Wrestling
Week 5 - Workout 1 Week 6 - Workout 1
Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Clean and Jerk

Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information
Warm Up 0.0 1 Rep 1:30 Warm Up 0.0 1 Rep 1:30
0.0 1 Rep 1:30 0.0 1 Rep 2:00 Use cluster sets
0.0 3 Reps 3:00 Use cluster sets 0.0 3 Reps 3:00 (1+1+1) 15 sec rest
0.0 3 Reps 3:00 (1+1+1) 20 sec rest 0.0 2 Reps 3:00 or (1+1)
0.0 2 Reps 3:00 or (1+1) 0.0 2 Reps 3:00 Maximize Speed
0.0 2 Reps 3:00 0.0 2 Reps 3:00
0.0 2 Reps 3:00 0.0 2 Reps 3:00

Week 5 - Workout 2 Week 6 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and Push Press 5
Clean and Jerk Warm Use empty bar and Push Press 5
follow instructions follow instructions
Up to the right Split Jerk 3 Up to the right Split Jerk 3
Clean From Blocks Clean From Blocks
Above Knees Weight Reps Per Set Rest After Set Information Above Knees Weight Reps Per Set Rest After Set Information
Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1)
0.0 3 Reps 15 sec of rest 0.0 3 Reps 15 sec of rest
Rest after you between clusters Rest after you between clusters
0.0 3 Reps 0.0 3 Reps
complete one set of complete one set of
0.0 3 Reps each exercise Maximize Speed 0.0 3 Reps each exercise Maximize Speed
0.0 3 Reps 0.0 2 Reps
Push Press Push Press
0.0 3 Reps 0.0 2 Reps
0.0 3 Reps 0.0 2 Reps
0.0 3 Reps 0.0 2 Reps
 XLAthlete.com Clean & Jerk Program For Wrestling
Week 7 - Workout 1 Week 8 - Workout 1
Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
Push Press 5 Clean and Jerk Warm Use empty bar and
Push Press 5
follow instructions follow instructions
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Clean and Jerk

Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Warm Up 0.0 1 Rep 1:30

0.0 1 Rep 1:30 0.0 1 Rep 2:00
0.0 3 Reps 3:00 Use cluster sets 0.0 3 Reps 3:00 Use cluster sets
0.0 2 Reps 3:00 (1+1+1) 20 sec rest 0.0 2 Reps 3:00 (1+1+1) or
0.0 1 Rep 3:00 or (1+1) 20 sec rest 0.0 2 Reps 3:00 (1+1) 20 sec rest
0.0 2 Reps 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 2 Reps 3:00 Maximize Speed
0.0 2 Reps 3:00 0.0 1 Rep 3:00

Week 7 - Workout 2 Week 8 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean From Blocks Clean From Blocks

Below Knees Weight Reps Per Set Rest After Set Information Below Knees Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1) Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1)
0.0 3 Reps 15 sec of rest 0.0 3 Reps 15 sec of rest
Rest after you between reps Rest after you between reps
0.0 2 Reps complete one set of
0.0 2 Reps complete one set of
0.0 2 Reps each exercise Maximize Speed 0.0 2 Reps each exercise Maximize Speed
0.0 3 Reps 0.0 2 Reps
Power Jerk Power Jerk
0.0 3 Reps 0.0 2 Reps
0.0 3 Reps 0.0 2 Reps
0.0 3 Reps 0.0 2 Reps
 XLAthlete.com Clean & Jerk Program For Wrestling
Week 9 - Workout 1 Week 10 - Workout 1
Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5 Clean and Jerk Warm Use empty bar and
follow instructions
Push Press 5
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Clean and Jerk

Weight Reps Per Set Rest After Set Information Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Warm Up 0.0 1 Rep 1:30

0.0 1 Rep 1:30 Use Cluster Set 0.0 1 Rep 1:30 Use Cluster Set

0.0 2 Reps 3:00 (1+1) 25 sec rest 0.0 2 Reps 3:00 (1+1) 25 sec rest

0.0 1 Rep 3:00 0.0 1 Rep 3:00

0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00

Week 9 - Workout 2 Week 10 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Use empty bar and Use empty bar and
Clean and Jerk Warm Push Press 5 Clean and Jerk Warm Push Press 5
follow instructions follow instructions
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean From Blocks Clean From Blocks

Above Knees Weight Reps Per Set Rest After Set Information Above Knees Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1) Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1)
0.0 3 Reps 15 sec of rest 0.0 2 Reps 20 sec of rest
Rest after you between reps Rest after you between reps
0.0 2 Reps complete one set of
0.0 2 Reps complete one set of
0.0 2 Reps each exercise Maximize Speed 0.0 2 Reps each exercise Maximize Speed
0.0 2 Reps 0.0 2 Reps
Power Jerk Power Jerk
0.0 2 Reps 0.0 2 Reps
0.0 2 Reps 0.0 2 Reps
0.0 2 Reps 0.0 2 Reps
 XLAthlete.com Clean & Jerk Program For Wrestling
Week 11 - Workout 1 Week 12 - Workout 1
Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and Push Press 5 Clean and Jerk Warm Use empty bar and Push Press 5
follow instructions follow instructions
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean and Jerk Rest After Set Information

Clean and Jerk
Weight Reps Per Set Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Warm Up 0.0 1 Rep 1:30

0.0 1 Rep 1:30 Use Cluster Set 0.0 1 Rep 1:30 Use Cluster Set
(1+1) 25 sec rest
0.0 2 Reps 3:00 0.0 2 Reps 3:00
(1+1) 25 sec rest
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00
0.0 1 Rep 3:00 0.0 1 Rep 3:00

Week 11 - Workout 2 Week 12 - Workout 2

Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5
Front Squat 5 Front Squat 5
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3
Dynamic Warm Up 2-3 Minutes
Hang Power Clean W/ Front Squat 3

Clean From Hang Below Knee 3 Clean From Hang Below Knee 3
Clean and Jerk Warm Use empty bar and
Push Press 5 Clean and Jerk Warm Use empty bar and
Push Press 5
follow instructions follow instructions
Up to the right Up to the right
Split Jerk 3 Split Jerk 3

Clean From Blocks Clean From Blocks

Below Knees Weight Reps Per Set Rest After Set Information Below Knees Weight Reps Per Set Rest After Set Information

Warm Up 0.0 1 Rep 1:30 Use cluster sets Warm Up 0.0 1 Rep 1:30 Use cluster sets
Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1) Pair W/ Exercise Below 0.0 3 Reps 3:00 (1+1+1) or (1+1)
0.0 2 Reps 15 sec of rest 0.0 2 Reps 15 sec of rest
Rest after you between reps Rest after you between reps
0.0 2 Reps complete one set of
0.0 1 Rep complete one set of
0.0 1 Rep each exercise Maximize Speed 0.0 1 Rep each exercise Maximize Speed
0.0 2 Reps 0.0 2 Reps
Split Jerk Split Jerk
0.0 2 Reps 0.0 2 Reps
0.0 2 Reps 0.0 2 Reps
0.0 2 Reps 0.0 2 Reps

Program Designed by Jonathon Janz, MS, CSCS, USAW